130706 Saturday “CrossFit for Hope”


CrossFit, Inc. is driving hard to find cures for catastrophic childrens’ illnesses. Through the efforts of our affiliates and our athletes,the CrossFit community can be a game-changer in the fight against children’s cancer and other illnesses. Our ability to make change is infinite. Action is our responsibility.  Learn more here! 

You can create your own profile to raise funds for CF for Hope or support CrossFit Asheville’s account by donating here. 


AMRAC in 8 minutes with 6-10:

KB windmill


C2B pull-up

NTE 3 rounds.

Strength/Skill Development

A.Back squat: Build to heavy triple in 10 minutes.

B. Power snatch: 8 min to TnG double



Three rounds of:

Power snatch (60-70% of todays best TnG x 2 NTE 45/75lbs)
Box jump, 24/20″ box
Thruster (same as Power snatch)
Chest to bar Pull-ups

Rest 1 minute b/w rounds.

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Post best back squat x 3, Power snatch x 2 & total score with load/box/mods.

2 thoughts on “130706 Saturday “CrossFit for Hope”

  1. Jay R

    Quick note to thank you for hosting Adele and I today. Fantastic workout (although i have no idea how many reps I managed for today’s WOD). Special thanks to my lifting partner Drew. If anyone is ever in Brooklyn, please visit our box -Crossfit South Brooklyn.

  2. Shanna Post author

    Name BSx3/PSnx2/Score/Wght/Box/Mods
    Jess G. 150/70PR!/??/42/16/mix or C2B &RR
    Dan F. 245×1/125×2/193/Rxd
    Maggie 160PR/85×2/206/Rxd
    Rustan 275PR/135×2/227/Rxd
    Tom 275/135/196/Rxd
    Shankle 125/75/213/16/42/RR
    Drew 135/75/130/24/65/Mixed
    Heather 135PR/75PR/190/16/42/RR
    Ryan F. 255/95/203/Rxd
    JessH. 135/70/195/16/42/RR
    David P. 155/75/20/75/RR
    Karen 120/52/163/20/47/PU
    Tina 145/85/168or178?/16/42/C2B


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