WARM UP Plyos ENDURANCE With a Partner, Each Partner Completes the Following: 200m Run 400m Run 200m Run 400m Run 200m Run Then as a Team Complete 150 DU WOD Open WOD 12.3 18 Min AMRAP: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar

Official. Saturday at 8:00am – Team Challenge #2. Dodgeball. Sign-up your team at the front desk. We need to set the brackets before Saturday morning. We will start promptly at 8:00am. If you do not show, you forfeit!  Don’t be late. This means you need to be warm and ready before 8:00am. WARMUP 200m Run Plyos

WARM UP 400m Run 3:00 Jump Rope Burgener Warm-up STRENGTH 10:00 to find 3 rep max of Below The Knee Snatch WOD  (20:00 cutoff) 100 Double Unders (200 Single Unders) *Then Complete 3 Rounds of: 400m Run 30 V-ups 25 Power Snatch (75/55) *Then  100 Double Unders  

Team Challenge #1 Winners! Come pick up your $25 gift card to Paloma Blanca! WINNER: Paleo Brownie Cookie Entered by: Team Barbell Babes Velvet Minnick, Julianne Grau, Beth Tweedy, Renee Ulrich   Wednesday, March 6th, the first CrossFit Games Open WOD 13.1 will release and you will have until Sunday evening to perform it.  As

We are about mid-way through the Spring Break Challenge! How are you feeling? How are your teammates doing? Have you created some solid habits for yourself yet? This is the point where participants start to dwindle.  Don’t let that happen to you!  Use your teammates, use the coaches, use the community to stay on track

WARM UP Ladder Drills MOBILITY Foam Roll WOD Team of Two Each Person Completes 10 Rounds Partners Alternate Work/Rest: 3 Power Cleans (185/135) 6 Burpees Curb to Curb Run

Those of you who are considering participating in the CrossFit Open or competing for the first time, check out this VIDEO that was recently posted on the CrossFit Games site. WARM UP 2 rounds: 250m Row 10 Inch Worms 10 Straight Legged Sit-ups 10 Push-ups *Then 3:00 Jump Rope ENDURANCE WOD “Annie” (10min Cutoff) 50

WARM UP :30 Drills x 2 Jumping Jacks Seal Jumps Air Squats Pushups Good Mornings 1:00 Stretch SKILL KB Snatch WOD 4 Rounds: 10 KB Snatch Each Arm (24/16) 20 LHPU 30 WBS

WARM UP 400m Run PVC Warmup Bar Warmup STRENGTH 12 Min to Find Max: 2 Power Cleans + 2 Front Squats + 1 Jerk *Minimum of 5 Attempts WOD 15 Min AMRAP 200m Run 10 Thrusters (115/75) 20 T2B

WARMUP Ladder Drills PVC Warmup WOD 3:00 ME Burpees (2:00 Rest) 3:00 ME Snatches (95/65) (2:00 Rest) 3:00 AMRAP 5 Box Jumps 5 Push Press 5 Toes To Bar (2:00 Rest) 3:00 AMRAP 30 Box Jumps 20 DU 10 Ring Dips (2:00 Rest) 3:00 Ladder 2 Thrusters 2 Pull-Ups 4 Thrusters 4 Pull-Ups …