CrossFit LLC is teaming up with Rogue Fitness and Doctors Without Borders/Médecins Sans Frontières (MSF) to deliver a workout and fundraiser in support of first responders assisting in war zones and other health crisis situations around the world.
According to GM of GYM Gary Gaines, “We’re very fortunate to be able to partner with Doctors Without Borders, an organization that embodies similar values to CrossFit.
Our community of gym owners and members is one of the strongest in the world, and it’s times like these when we can show what we’re capable of. The current humanitarian crisis in Ukraine requires action, and we are honored to be able to assist the Ukrainian people, along with other communities in need, through this partnership.”
WOD
Hope for Refugees
3 rounds of:
1 Min: Shuttle runs, 8 m
1 Min: Dumbbell snatches
1 Min: Bike for calories
1 Min: Dumbbell box step-ups
1 Min: Strict burpees
1 Min: Rest
This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all five stations, rest for one minute before starting the next round. One point is given for each rep, calorie biked, or shuttle run length (down and back = 2 reps).
Women 35-lb DB, 20-in box Men 50-lb DB, 24-in box
Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.
Use a single dumbbell for the snatches and step-ups. For the strict burpee perform an honest push-up followed by an enthusiastic vertical jump.
WOD rx: 159 total score
SR: 16/11/11
DBS: 16/20/20
BCal: 14/8/9
DBSU: 7/7/6
StrictBurpees: 8/8/8
Per rd: 61/54/54
Wod RX: 276 reps
Partner/Judge Breck B
Run- 21-19-19= 59
Snatches-28-25-26=79
Bike Cals-12-10-10=32
Box step ups-17-20-19=56
Strict burpees-17-15-18=50
Hope For Refugees WOD
SHUTTLE- 19/15/13
DB SNATCHES (35#)- 29/28/30
BIKE- 10/8/8
BOX STEP UP- 20/19/19
STRICT BURPEES- 11/11/11
Total: 251
That one hurt pretty bad.
Hope For Refugees WOD
SHUTTLE- 19/15/15
DB SNATCHES (35#)- 25/22/20
BIKE- 13/13/12
BOX STEP UP- 19/15/14
STRICT BURPEES- 14/13/13
Total: 242
*DB snatches and step ups 50#
Wod w/30# snatch/step ups
214 total
WOD RX: Score: 177
Shuttle: 18/15/13=46
Snatches: 17/15/17=49
Bike: 13/12/10=35
Box step ups: 9/10/10=29
Strict burpee: 7/5/6=18
Wod rx 217
Thanks for judging kevo
WOD RX’d
Shuttle
15-15-13
Snatches
26-28-23
Bike
12-6-5
Dumbbell step ups
15-17-13
Strict
12-10-9
Total reps 219
“Hope for Refugees” as Rx’d
Total Reps = 190
Hope for Refugees
Shuttle – 19,17,17
Snatch – 24,22,20
Bike – 12,10,9
Step ups – 12,11,10
Burpee – 12, 11,12
Total – 218
At home Murph prep WOD via Scott Panchik and Assault Fitness
2 Sets
15 min AMRAP
1 mile run
Max rounds of
Cindy
5 pull-ups
10 push-ups
15 air squats
5 min REST
14# weight vest worn
First round messed up reps and did 15 push-ups each time 3 full rounds
Second round 4 rounds plus 5 pull-ups
.75 mile cool down walk with the dogs then KP abs
800m runs w/kipping banded pull ups and knee push ups
7:51 and 2rds + 6 push ups
8:12 and 2rds + 3 push ups
“Hope for refugees”
As Rx’d
Shuttle run: 21-17-15=53
Snatch: 25-25-25=75
Bike: 17-14-12=43
Box steps: 13-12-12=37
Burpee=12-12-12=36
Score=244
Rx – 202
20# db, 18” box
Shuttle run 13-11-13 = 37
Snatches 18-20-22 = 60
Cal 4-5-4 (rounding) = 13
Box 17-16-16 = 49
Enthusiastic burpees 6-6-6 = 18
Total reps = 177