23 Nov 13- Philippine Relief Wod

*****Copying from King Crossfit's Event Page (Coach Lisa's former box)*******

Workout of the Day (WOD) performed in teams of two or solo:

Typhoon Haiyan had sustained windspeeds of 145 MPH for 10 minutes so our WOD is 10 minutes long.
Objective is to get As Many Rounds/Reps As Possible (AMRAP).
Repetition scheme 11-8-13 (date of typhoon landfall) of three movements. Only one partner working at a time.

Rx WOD
11 Burpee Box Jumps (alternate each rep with partner)
8 Power Cleans @ 145/95# (break up with partner as needed)
13 Toes 2 Bar (T2B) (break up with partner as needed)

Rx Lite WOD
11 Box Jumps (alternate)
8 Dead lifts @145/95#
13 Knee raises

Body weight/Scaled WOD
11 Box Jumps or Step Ups
8 Push Ups
13 Air Squats

The workout is challenging but accessible. We have provided some scaling options to accommodate participants of all abilities and experience levels. If you're new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

We have decided to allocate the funds raised to two organizations; Team Rubicon (TR) and the National Alliance for Filipino Concerns (NAFCON).

Team Rubicon's mission is to unite the skills and experiences of military veterans with first responders to rapidly deploy emergency response teams.TR Pioneered the Concept of Veteran-Focused Disaster Response. The Philippine Relief WOD will be assisting TR with Operation: Seabird, their current operation for Typhoon Haiyan victims. You can find out more information on TR here- http://teamrubiconusa.org/ (Tax ID# 27-1720480, Team Rubicon is a 501(c)(3) nonprofit organization. Your donations are tax deductible to the extent allowed by law.)