01cd981bb0a84df42c15e71d0b6aaba1c2f3d7c301“The best preparation for good work tomorrow is to do good work today.” -Elbert Hubbard

Workout of the Day
Strength/Skill
Four sets of:
Shoulder Press x 5 reps (Havoc competitors not to exceed (65% of 1Rm load)
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds

Conditioning

Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds

http://beyondthewhiteboard.com/gyms/4530-crossfit-black-storm/wods

CrossFit Basics

A.
Four sets of:
Barbell Shoulder Press x 8-10 reps
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds

B.
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 13 minutes of:
15 Kettlebell Swings
150 Meter Row Sprint
10 Pull-Ups

RUSH! Endurance

4 rounds for time:
200m Dumbell Farmer Carry (2x 45/30)
1:00 wall sit (cumulative)
5 wall walks

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[wod=”2014-12-10″ leaderboard_length=”1″]