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Monday, May 18, 2009






CrossFit HQ WOD


Row 500 meters



Bodyweight bench press, 30 reps



Row 1000 meters



Bodyweight bench press, 20 reps



Row 2000 meters



Bodyweight bench press, 10 reps



CrossFit Sandy Springs Alternate WOD




21 shoulder press, 75lbs.



800 meter run



21 push press, 75lbs.



800 meter run



21 push jerk, 75lbs.



800 meter run



Happy Birthday to Sandy Springs 1st CrossFitter and true shark, RYAN SMITH!!!







Posted by Sandy Springs Crossfit at 5/18/2009 07:44:00 AM

6 comments:

  1. JMay 18, 2009 at 9:09 AM

    Peachtree International Triathlon, Saturday May 16th: 2:47:00

    ReplyDelete
  2. lisaMay 18, 2009 at 10:34 AM

    Alternative WOD: 45lb bar. 15:37? i think that's what i got.


    And happy bday Ryan!!! Sharks rule today. But I'm sure after today, the battle of shark vs lion will continue......

    ReplyDelete
  3. Sandy Springs CrossfitMay 18, 2009 at 11:52 AM

    N8 - "Diane" 4:44 PR

    ReplyDelete
  4. ryansmithMay 18, 2009 at 11:56 AM

    YES! thanks you guys! sharks do rule, and so does turning 28. as life goes on, its funny to look back and see what you were doing or who you were in the past. for instance, before i turned 28 i was 27. before i did cross fit it was all i could do to just look at battery acid, now i put it in my cereal.

    ReplyDelete
  5. ryansmithMay 18, 2009 at 6:46 PM

    a 4:44 diane is ridiculous! nice job nate!

    today i did the wod, i liked it.

    row, body weight bench press, 175 lbs.
    time: 26:38

    ReplyDelete
  6. JMay 19, 2009 at 8:47 AM

    WOD #2, with row instead of run

    14:33

    ReplyDelete

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