Wednesday WOD


Lots of great pics yesterday…too many to choose from.  Marc got his first muscle up on Monday.  It only took him two attempts! 

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

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  1. I’m on the IR. We are headed out of town this week-end.
    May bring my niece Harmony io this evening…otherwise, see ya next week.

  2. wow…bye bye arms and shoulders!
    see ya’ll at 12:30!

  3. Hicky was the stud at 6am today. Way to go and thanks for always inspiring me!

  4. Re: Fight Gone Bad
    I signed up and am stoked to participate in my first local affiliate event.
    Thanks for organizing this – let me know if I can help in any way.
    Day’um today’s WOD was tough. First time doing dbell snatches. Big eye-opener.

  5. Yay 7 am crew. Marc, you are a beast. You rocked those pull ups! and BamBam you are the man! Awesome DB snatches! Thanks for ‘driving Miss Daisy’ aka your poor old mother to Crossfit.

  6. did someone break the black rings!!!!!

  7. Yeah… today’s workout killed me. Those pull-ups are really tough, and my time surely showed it! I worked out alone today, but by the times recorded on the board, seems like everyone did a great job today. Hopefully I’ll see some of you tomorrow or Friday.

  8. Kamilah – when do you start coming at night again?

  9. Kim - CrossFit North Fulton says

    Fun wod today! I made my own so I could work on my Oly skillz. 58lb snatches with pull ups. Pull Ups sucked, snatches good. got 77# overhead 4 times. Austin, we put the white rings up b/c they seem to be easier to grip b/c of their texture.

  10. Looks like a brutal WOD. Glad I am going to miss it. Would prefer not to shred my hands before we head out of town.
    Have a great weekend everyone. I will completely fall off the wagon from tomorrow night through Saturday at my friends wedding. I will make you proud Breeze.
    Sammy thanks for your concern in your post yesterday. CFATL has their booty shot club and I am proud that CFNF represented. I saw the picture and it occurs to me that her posterior was out there on display so the guy behind her had no choice.

  11. Hey, sorry I missed the WOD. I had to cover for someone last minute. Then again, maybe I’m not sorry. Anyway, will try to make this up. Scott and Justin, saw J. Allen last night and am trying to get him to come join the party. Kim, I def. need to get with you on the Oly lifts soon. Adios.

  12. Way to go Spider on your 1st MU!