CrossFit | 220507


Workout of the Day


Hope for Refugees
3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 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.

Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

♀ 25-lb DB
♂ 35-lb DB

Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups

♀ 15-lb DB
♂ 20-lb DB

Comments on 220507


Comment thread URL copied!
barbara waltz
May 15th, 2022 at 10:40 am
Commented on: 220507

I used to Have some bad debts,  Unpaid student loans

and even a criminal record probably as a result of past mistakes or the

bad choices made,  All of these negative records in one way or the other

cause serious damage to my credit-worthiness on my credit reports ,

thus deflecting my score.


COM ) who came to my rescue and cleared all the negativities on my

credit reports and boosted my score  .

Comment URL copied!
Jeffrey Howard
May 14th, 2022 at 12:39 am
Commented on: 220507


CrossFit AFK

213 - Rx (68-70-75, that transition from bike to step-up though.)

Comment URL copied!
Ralph Keeley
May 13th, 2022 at 5:22 am
Commented on: 220507


223 reps Rx (73/76/74)

Deo gratias

Comment URL copied!
Christian Simpson
May 12th, 2022 at 9:59 pm
Commented on: 220507

SC 35#/24"/reg burpee...counted 1 for each 8m out and back...188 reps

Round 1: 8/17/12/12/11 = 60

Round 2: 8/20/13/14/11 = 66

Round 3: 8/18/11/12/13 = 62

Comment URL copied!
Matt Huston
May 12th, 2022 at 3:42 pm
Commented on: 220507

done 5/11 w 40# db, 20# box, 13m runs

212 reps


Comment URL copied!
Chris Meldrum
May 10th, 2022 at 2:54 pm
Commented on: 220507

Subbed Row for Bike.  Otherwise as rx’d, 210 reps.

Shuttle Run:       10-9-9

DB Snatch:         20-24-20

Row (cals):          18-13-13

Step-ups:            11-12-11

Burpees:             12-14-14

Really hard.  Like FGB but the movements are harder and slower.  Can’t get very many points on the shuttle runs, so paced those out.  Switched arms on snatches after every 10.  DB behind head for step-ups.  Did better on rounds 2 and 3 partly because I had a better setup – moved so I could see the timer on the rowing machine and thus didn’t have to check my watch the whole time.


Comment URL copied!
Dezert Sky Kiddoo
May 10th, 2022 at 1:23 am
Commented on: 220507

Run: 10/9/9

DB Snatch: 15/16/14

Row: 15/13/13

Box: 7/8/9


Comment URL copied!
Troy Bruun
May 9th, 2022 at 10:27 pm
Commented on: 220507

Completed on 5-7

Women's Rx

74/72/72 Total:218

Comment URL copied!
Alexandre Crick
May 9th, 2022 at 6:57 am
Commented on: 220507

Sc. 202 reps

20kg DB

Comment URL copied!
Matt Jones
May 8th, 2022 at 10:22 pm
Commented on: 220507

16 18 20 54

17 19 20 56

19 17 16 52

15 14 12 41

10 11 12 33

77 79 80 236

Comment URL copied!
Coastie Nick
May 8th, 2022 at 4:43 pm
Commented on: 220507

Subbed rower for bike

Rd 1: 66

Rd 2: 64

Rd 3: 56

Total: 186

12 y. o. daughter:

Subbed rower for bike, scaled DB to 15#

Rd 1: 51

Rd 2: 58

Rd 3: 67

Total: 176

Comment URL copied!
Mike Munsee
May 8th, 2022 at 1:47 pm
Commented on: Hope for Refugees - Workout Overview

M 51/215/6’

Subbed double unders for the bike. 288 reps.

Comment URL copied!
Brian Wade
May 8th, 2022 at 1:20 am
Commented on: 220507


35 DB

20 inch box

Lifecycle for bike

1: 53

2: 51

3: 54

Total 158

Took some mental wrangling to get in after 8 mile hike. Glad I did.

Comment URL copied!
Sam K
May 7th, 2022 at 7:31 pm
Commented on: 220507

Performed Rx other than using a rower

85+86+76= 247reps/cals

Comment URL copied!
Jim Rix
May 7th, 2022 at 6:34 pm
Commented on: 220507

Subbed row for AB, 35# DB for snatches and on 24” box step ups

R1: 69 reps

R2: 70

R3: 69

208 reps total

Good workout for a great cause.


Comment URL copied!
Antonio Alves
May 7th, 2022 at 6:25 pm
Commented on: 220507



3 rounds, using 2x 12,5 kg DB, of:

Shuttle runs, 8 m

Dumbbell thrusters

Dumbbell SDLHP

Dumbbell box step-ups

Strict burpees

1' rest btw rounds

REPS: 80 + 84 + 86= 250



Comment URL copied!
David Swicegood
May 7th, 2022 at 6:01 pm
Commented on: 220507

3 rounds of:

Shuttle runs, 8 m / 26 ft

Dumbbell snatches @ 25 lbs (could have pushed to 30 lbs)

Bike for calories

Dumbbell box step-ups (ditto)

Strict burpees

rd 1 - 78

rd 2 -74

rd 3 - 80

Comment URL copied!
Tami Atwell
May 7th, 2022 at 5:35 pm
Commented on: 220507

3 rounds of:

1 min Shuttle runs, 8 m

1min Dumbbell snatches (15 pound)

1 min Bike for calories

1 min Box step-ups

1 min Strict burpees

1 min rest

10-10-10 shuttle runs

17-20-20 db snatches


20-20-20 box steps

10-4-4 burpees

Comment URL copied!
Tami Atwell
May 7th, 2022 at 5:18 pm
Commented on: 220507

Comment URL copied!
Patrick Doyle
May 7th, 2022 at 5:07 pm
Commented on: 220507

3 Rounds 4 Time / FGB Style

Shuttle run 8 Meters

Dumbell Snatches 35#

Airbike Cals

Dumbell Step ups 24"

Strict Burpess

288 reps


Comment URL copied!
Randy Crooker
May 7th, 2022 at 4:34 pm
Commented on: 220507

Scaled to 35lbs DB for snatches and step-ups.

Subbed running jump rope for bike and didn’t count reps.

Shuttle run: 8-8-8

DB snatches: 24-20-22

Jump rope: ???

Step-ups: 12-12-12

strict burpees: 13-13-16

Comment URL copied!
Leyton Summerlin
May 7th, 2022 at 4:29 pm
Commented on: 220507

Scaled to equipment and needs analysis:

3 rnds for reps

  • w/20#IOTV
  • 1 min each station

-10' Agility Ladder Drills (alternating)

  • In & out, Foward/Backward=1
  • In & out, Left/Right=1

-KB Swing @ 30#

-Assault Bike (Cal)

-Box @ 24" w/30# Ruck

-Hand Release Push-up


Score: 183 (60+62+61)

Comment URL copied!
Michael Arko
May 7th, 2022 at 3:32 pm
Commented on: 220507

38lb dumbbell, row for calories, 22" box

73+70+63 = 206 reps

Comment URL copied!
Lincoln Kerger
May 7th, 2022 at 2:54 pm
Commented on: 220507

Scaled weight to 35# (heaviest I have), subbed row for bike (can’t count calories with my road bike) and bench for box (no box at home)

Shuttle run - 8/8/8

DB snatch - 16/18/20

Row - 16/18/16

DB step-ups - 16/17/18

Strict burpees - 11/10/11

211 total

Left the drag at 6 on the C2, should have put at 10. Did 220506 afterwards, results there.

Comment URL copied!
Jonathan Elmore
May 7th, 2022 at 2:23 pm
Commented on: 220507

Rx 213 17 min

Second attempt 239 #35

both with Echo

Comment URL copied!
Charles Meyers
May 7th, 2022 at 2:09 pm
Commented on: 220507

3 rounds of:

Shuttle runs, 8 m

Dumbbell snatches

Bike for calories

Dumbbell box step-ups

Strict burpees scaled to bench

8lbs dumbbell (full snatches)18” box






Comment URL copied!
Kyungtaek Kang
May 7th, 2022 at 1:25 pm
Commented on: 220507

World Peace! CFHIM 222 (15kg)

Comment URL copied!
YooSik Kim
May 7th, 2022 at 9:25 am
Commented on: 220507


1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Dumbbell snatches 22.5kg

DB-facing burpees


Comment URL copied!
QiHui Xing
May 7th, 2022 at 6:20 am
Commented on: 220507
Comment URL copied!
Chris Sinagoga
May 7th, 2022 at 2:56 am
Commented on: 220507

Champions Club Scaling Notes


Seriously, look up the Pose technique on the bike. Makes an incredible difference, same as on running. The Pose on a bike is with the pedals at 3 and 9 o'clock, then just unweight/pull the foot; your bodyweight will do the rest. Don't worry about the arms. Also, I laughed at "enthusiastic vertical jump."


Community is the main theme; a twist off the most grueling test for pure work capacity, just with a little less speed and a little more stamina. Endurance, range of motion, and unilateral loading are also themes.






Stamina - allow for transition time in between stations so you can work for the full minute, go until failure, not to pace for best score

Coordination - there really is a lot of technique hidden in here, so just pick 3 of the movements you think are most important and do 5 rounds

Endurance - scale weight down/lower box to allow for 17 full minutes of work


Ended up doing running jump rope instead of bike. Didn't count reps, but didn't have a fun time. Also, we do burpees with an "enthusiastic" jump pretty often at the gym and they are almost a completely different exercise stimulus than regular speed burpees or resting burpees. Just another example that you can look past the "code" of any movement and use it to practice something specific.


Comment URL copied!
Gang Zhou
May 7th, 2022 at 12:49 am
Commented on: 220507

Rx 235

Comment URL copied!