Tuesday – 111913

PHILIPPINE RELIEF WOD
Hey Overdrivers,
King Crossfit from Washington has contacted Overdrive and asked for our support in their fundraiser that will be raising funds to help out the citizens of the Philippines that were impacted by the horrific Typhoon Haiyan. How we can help is to WOD with them in our own box and run their workout for our Saturday team WOD. We will put all of your donations towards this cause. Any little bit can help. The details are below:

On November 8, 2013, Super Typhoon Haiyan (locally known as Yolanda and considered a category 5), made landfall in the central region of the Philippines.

The Philippine government estimates close to 600,000 people are left homeless by Typhoon Haiyan and 13,000 injured. The death toll from this devastating act of nature has not stopped climbing and is quickly approaching 4,000.

On Saturday November 23, King CrossFit will be hosting Philippine Relief WOD (PR WOD). PR WOD will unite folks from around the world in a show of support. We are trying to spread awareness and raise money for current efforts to aid those in need touched by Typhoon Haiyan. We knew we were going to help, it was just a matter of how.

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

Rest Day Box Hours: Open Gym format
10 am to 12 pm, 4 pm to 8 pm

Options:
1. Make up a missed WOD from Saturday, Sunday, or Monday
2. Choose a weakness, and work on it with the coach on duty
3. Work on your mobility and improve ROM
4. Rest and recover