Congrats to Dana, who placed 3rd in the Iron Temple Powerlifting Meet at CrossFit 714 in LA this weekend! She shared the podium with Katie Hogan (1st) and Kristan Clever (2nd). Dana PR'd her backsquat by 25# to hit 305, PR'd her bench by 20# to hit 155, and scored a 760 for the day!
Strength
Work up to heavy 3-rep Power Clean (15-minute cap).
Then do 3 reps @ 80%, EMOTMÂ 8 minutes.
Metcon
8-minute AMRAP:
20m Bear Crawl
20 Goblet Squats (53/35)
20 American KB Swings (53/35)
INT: Same as Rx.
ELE: Heaviest KB that is comfortable with good form.
Post stats for strength and rounds achieved for metcon to Wodify.
Will WOD for Beer is THIS SATURDAY! No need to sign up in advance – just get here by 10AM for all sorts of crazy fun. Remember to bring a side dish to share, $5 for wings, and an adult bev of your choice.
Bad ass Dana! Nice job!
Congrats Dana!! Ur officially my idol!!!
Nice job D. 305 in the squat is no joke.
Nice work, Dana! Dang girl
Congratulations Dana! going for a 25# PR is really getting after it.
Hell Yeah Dana…Congrats!!!
That a girl Dana!!! Nice job…
Dana, this is outstanding! You totally rock. Congrats!!!
Congrats Dana! REPRESENT!
Congrats Dana!!! Awesome job!!!
Big time congrats!!!!
Awesome job Dana! Love that pic!
Strength 135# (10# PR) 3 RTM then 110# for EMOTM
Metcon 3 + 20m Bear Crawl
Great job by the 5:30 AM crew! It was great to see some familiar and some new faces.
Joy, you keep PRing with that warmup. I’m pretty sure you should include it in every workout!
great job Dana!!
Great Work!
Dana, that’s straight up impressive. Way to go.
Lunch WOD -
Power Clean 3RM – 225 (miiiight have snuck out another 10# but I was short on time)
EMOTM 8 minutes – PC 185×3 + 10 push-ups (only the first 5 minutes)
Then a quick little met-con: 21-15-9 of med ball sit-ups and wall balls. 4:39 I think. I was still breathing hard from the power cleans.
well done dana!
Well done Dana! That’s inspiring!
Sheldon, was your little met-con a version of the recent main site WOD with the GHD wall ball exercise? Just wondering, it looked pretty good.
Congrats on your PR Joy! Killing it!!!
Brian … you might be onto something there! I guess I should bring a KB to the Hopper …
Jody, THANKS!
Yes it was Jody!
Dana ROCKS!!!!
Thanks everyone.
Love seeing all these PR’s coming out of the box!