A: Work up to a heavy Hang Power Snatch.

B: 3 minute weighted side Plank.

B: 10 minute AMRAP of:

    7 Bent Over Rows ( go heavy)

    7 Burpees over the bar.

A: Deadlift 3-3-3-3-3

B: On the minute for 10min:

3 heavy double DB/KB press

10 squats

Fan crowd during last year's Kang'oma youth tournament of Hope, Malawi 2012

Girls netball tournament 2012

Boys soccer tournament 2012

Face to Face Aids Director Ken Wong, Arichie Kaliza, Local Program Coordinator and Aubrey from the Kang'oma youth group

Warm up?

Dear Reebok CrossFit Zurich Members,
Here we are  once again at our Annual  24-in-24 Malawi Charity Event. It is hard to believe we are at our third event already, and for sure, this year will be our biggest one ever. In order to achieve this goal of helping others in underprivileged communities, we need all of your help and support.
We are now open to recruit the "Full Athletes." What does that mean?  We are looking for 30 athletes who are willing to participate in all 24 work outs over 24 hours. Note this not continuous hours, but 24 separate work outs.
We are looking for athletes who know this is a tough 24 hours but are not afraid to rise to the challenge. Athletes who know this extends beyond a mental and physical demand, it is about reaching out to those who need our help.

Below are the standards in order to qualify:
-6 months or more of CrossFitting or equivalent physical preparedness.
-If you sign up, you need to finish it. No dropping out allowed (unless there is a serious injury).
-Minimum fund raise is CHF 24.- per work out ( total of CHF 576.-).
-Full understanding and knowledge of movements and exercises. There will be support but each athlete will need to do their own warm up.
-Find and bring one volunteer ( no need to stay all 24 hours). Volunteer tasks and sign up list will soon be up in the gym. They will include food and beverages, athletes care, WOD support, and cleaning.For more info: http://24in24charity.ch/getting-involved/volunteer/
-Advertise as much as possible. Don't forget this is all for a good cause, raising CHF 576.- is the minimum but why not aim for more. There will be RCFZ membership prizes to those who fund raise the highest amounts.

In order to sign up, please write to roberta@crossfitzuerich.ch. 
If you read this and wondered if you could or should, then you are that athlete we are looking for. Hurry up and sign up.

There will also be opportunities to participate in work-outs for those not doing the Full 24 work outs. The fund raising requirement is the same of a minimum of CHF 24.-. Our goal is to have 10 to 15 "drop-in" athletes for each hour. You can participate in multiple drop-in work outs. In addition, there will be 2 to 3 work outs in which anyone ( really anyone, non-crossfitters are welcome)  can participate. Yes, bring your mom/dad/family/neighbor . For all work outs fund raising  minimum of CHF 24.- always applies.http://www.crowdrise.com/24in24rcfz.

Please give serious thoughts on how you can contribute. We have an ambitious target this year of 35,000.00 CHF, and need all the help we can get. Be it as a full 24h athlete, drop-in, volunteer or supporter, this is will be an unforgettable event.
Dedicating a full day with a soul purpose of helping others is one of the highlights of the year for Reebok CrossFit Zurich, and a day that strengthens our community more than any other.

For more info: http://24in24charity.ch/en/

Sincerely,

Reebok CrossFit Zurich Team.
 

A: 4min L-sit

B: 2 rounds for time:

1k row

50 KB clean & jerk, 24/16kg

800m run

20 Burpees

The event website is up, join our team!

http://www.crowdrise.com/24in24rcfz

A: work up to a heavy power clean, 20min

B: 5 rounds for time:

10 ball slams, 10 box jumps, 10 one arm DB jerk (5 each side), 55/35lbs

A: on the minute for 18min: 2 back squats. go as heavy as possible

B: 5 rounds: max rep clapping push ups (strict form), 6 sprints, 10 sit ups