Friday, April 19

Hope you all made it through the floods unscathed. Thanks to those of you that braved the roads this week. I really hope we get through this soon and get some nice weather. I can't wait to get outside and have some fun. We are going to do a crossfit.com WOD today because it fits in our current program and it'll be a good chance to compare yourself to some really good CrossFitters. Not like we didn't get enough of that in the Open, right?

Anyway, this workout will be scaled for your accordingly so you can keep moving. That doesn't mean it should be so light you will do everything unbroken, but you shouldn't be resting a lot.

Also, on the weighted pullups, if you don't have five strict pullups we are going to do strict ring rows again, but they need to be hard enough so getting five is not easy.

Here's a video of some CrossFit elite taking on today's WOD. Check out the background too - Rich Froning and Neal Maddox lurking back there.

Workout for Friday, April 19 Weighted Pullups 5x5

WOD Shoulder press, 10 reps (115/75) Overhead squat, 15 reps (115/75) Push press, 20 reps (115/75) Front squat, 25 reps (115/75) pound Push jerk, 30 reps (115/75) pound Back squat, 35 reps (115/75)