• Trigger/Warm-up/Mobilise/Activate
  • Philippines Fundraiser 2014 – $10 (http://www.rxit.co.za/Content/Philippines%20Fundraiser%202014.aspx)
  • WOD 1 – TOTALS
  • – Oly total = snatch + clean and jerk
  • – CrossFit total = squat + military (strict) press + deadlift
  • Each lift is a scoring opportunity as well as the 2 different totals.
  • WOD 2 – LOAD
  • – AMRAP 15min
  • – Men weight options: 40kg / 50kg / 60kg
  • – Women weight options: 25kg / 30kg / 40kg
  • – 10 x front rack walking lunge
  • – 10 x floor press
  • – 10 x power clean
  • – Buy in to next round is 20 box jumps 24/20″
  • The score must be recorded as total load (reps * weight).
  • WOD 3 – CHIPPER
  • – 30min time cap
  • – 21 wall balls 10/7kg
  • – 21 t2b
  • – 15 wall balls 10/7kg
  • – 15 t2b
  • – 9 wall balls 10/7kg
  • – 9 t2b
  • – 400m run
  • – 21 kb swings 24/16kg
  • – 21 pull ups
  • – 15 kb swings 24/16kg
  • – 15 pull ups
  • – 9 kb swings 24/16kg
  • – 9 pull ups
  • – 400m run
  • – 21 deadlifts 100/60kg
  • – 21 burpees
  • – 15 deadlifts 100/60kg
  • – 15 burpees
  • – 9 deadlifts 100/60kg
  • – 9 burpees
  • Ensure to record the start and end time of each 21,15,9 couplet. Each will be a separate scoring opportunity. Also record the overall time as it too is a scoring opportunity.
  • SCORING
  • There are 12 scoring opportunities. Each will be entered as separate scores and on the leaderboard.
  • Score 1 – 1RM Clean and Jerk
  • Score 2 – 1RM Snatch
  • Score 3 – Oly Total
  • Score 4 – 1RM Squat
  • Score 5 – 1RM Strict Press
  • Score 6 – 1RM Deadlift
  • Score 7 – CrossFit Total
  • Score 8 – WOD 2 (load – 15min AMRAP)
  • Score 9 – 21,15,9 WB 10/7kg + T2B
  • Score 10 – 21,15,9 KB Swings 24/16kg + Pull Ups
  • Score 11 – 21,15,9 Deadlifts 100/60kg + Burpees
  • Score 12 – WOD 3 (total time – 30min cap)
  • All scores to be submitted by 23:59pm 12 January 2014 Pacific Time UCT-8
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Help is required after the Philippines disaster!