WARM UP 2x: 200m Row 400m Run MOBILITY Lacrosse Ball Work WOD #1 (15 Min Cutoff) 30 KBS (32/24) 30 WBS (20/14) 30 CTB Pullups 1000m Run 20 KBS 20 WBS 20 CTB Pullups — 3 Min Rest — WOD #2 (5 Min Cutoff) 50 KB Shoulder to Overhead (32/24) 50 V-Ups

Team Challenge #1 desserts MUST be in before Saturday at 8:00am. No late entries allowed. They will be placed in the coaches office on a table that is set up in there. Make sure to include the recipe and team name/numbers so we know who to judge! Good luck Paleo Betty Crocker’s!

Even if you have signed up at the gym for one of our two teams, make sure that you register on the Reebok CrossFit Games website by clicking here! You will then make your profile (if you registered and competed last year, your login information will be the same). Once registered, select “Mission CrossFit SA” as

WARM UP 800m Run 1 Set of Fence Drills 3x: 10 KB Swings 10 Air Squats 10 Pushups SKILL Every Minute on the Minute for 16 Min: Odd Minutes Perform: 5 Thrusters @ 50% of 1RM or (135/95) Even Minutes Perform: 40 DU WOD 10 Min to Complete: Curb to Curb Run 5 Power Cleans

WARM UP 2x: Curb to Curb Run 10 Air Squats 10 Pushups Curb to Curb Run 10 Lunges 10 Inch Worms STRENGTH 12 Sets: 3 Deadlifts @ 60% of your 1RM Rest :20 between each set WOD 2 Min ME DU Then Immediately Perform: 12 Min AMRAP: 6 Pullups 9 Burpees 12 KBS (24/16)

For those of you who are competing in the 2013 CrossFit Games Open and for those of you who are on the edge about doing it, I want you to read this article by the Legend, Chris Spealler, and his competition experiences.  It’ll give you a great perception about competing, having fun and not letting

WARM UP 400m Run 500m Row Everett Warm-Up MOBILITY Foam Roll WOD 14 Min AMRAP 14 LHPU 14 OHS (45/35) 14 V -Ups 14 Elbows To Knees

Team Challenge # 1 – Paleo Dessert Bake-off Deadline: Saturday, February 23, 2013 Rules: Must be 100% Paleo, but we have added in a few items to help you out. Read the guidelines by clicking this link “Team Challenge #1” or reading them on the Spring Break Survival Challenge page. Show us your Paleo Betty

We will be releasing the First Team Challenge for the Spring Break Survival Paleo Challenge later on today!  Stay tuned to our site and our Facebook page for updates on the event. WARM UP 2 Rounds: 200m Row 10 Squats 10 Inch Worms to Pushup 10 Iron Crosses 10 Scorpions WOD “Fight Gone Bad” 3

WARM UP 3 Rounds: 200m Run 10 Jumping Pullups 10 LHPU 10 Jumping Squats SKILL 3 Attempts: 5 Pulls on the Rower to Reach Max Wattage WOD 15 Min AMRAP 400m Run Max Effort Thrusters (95/65) * Bar Cannot Stop Moving Once You Take It Off the Ground*