Hope
Five one-minute stations — burpees, power snatches, box jumps, thrusters, and chest-to-bar pull-ups — repeated for three rounds with a minute of rest between rounds, following the same station format as Fight Gone Bad.
- Burpee
- Power Snatch(75lb)
- Box Jump24in box
- Thruster(75lb)
- Chest To Bar Pull Up
Movements in this workout
Scaling
Scaled
Lighter snatch (45-65/35-45 lb), regular pull-ups or jumping pull-ups, lower box. Rotate stations even when a minute goes badly — the score absorbs it.
Beginner
Same station format with squats in place of snatches and ring rows in place of pull-ups. Fight Gone Bad's format is the friendliest scoring in CrossFit for a first-timer: every rep counts.
The story
Fight Gone Bad's format applied to new movements: three rounds of five one-minute stations — burpees, power snatches, box jumps, thrusters, and chest-to-bar pull-ups — with a minute of rest between rounds, scored in total reps. Originally created for the 'Hope for Kenya' fundraiser campaign on CrossFit.com. Part of CrossFit's original 'Girls' benchmark series — named workouts introduced by founder Greg Glassman starting in 2003, on the logic that anything that leaves you flat on your back deserves a name like a storm. They serve as repeatable fitness tests: revisit one every few months and the clock tells you whether you're fitter. First posted to CrossFit.com on 2012-06-08.
First posted 2012-06-08
More The Girls
Structured data from the WodWiz Open WOD Database (CC BY 4.0).