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The CrossFit Girls Revenge and a new PR
Big WOD tonight... feeling the DOMs now! LOL!

The CrossFit Girls Revenge and a new PR

Wow!  Big PR tonight!  Finally, hit a big milestone which I’ve gunned for since I started CrossFit 3 1/2 years ago… a sub 3 minute Fran!  Not only that, I got half way through Annie and then was 4 reps short of finishing Grace.  5 months ago I wouldn’t even have fathomed trying this triple-threat.  But now with my nutrition dialed in, admittedly I am feeling fantastic.  I felt like I could have kept going (adrenaline? maybe.)

All that being said, with the DOMs setting in, it’s now time to have a quick bath in fish oil to help with the inflammation… LOL!

Big WOD tonight... feeling the DOMs now! LOL!


Workout of the Day:  ‎”The Girls Revenge”

“Fran”, 21-15-9 (As many reps as possible in 3 minutes)

  • Thrusters @ 95lbs
  • Pullups


Rest 3 minutes


“Annie”, 50,40,30,20,10 (As many reps as possible in 3 minutes)

  • Double Unders
  • Situps


Rest 3 minutes


“Grace”, (As many reps as possible in 3 minute)

  • Clean & Jerk  @ 135 lbs


Athletes complete 3 minutes each of the benchmark workouts for total reps.  Rest 3 minutes rest between workouts and add total reps for a final score.


My score tonight was:


Fran = 90 reps (2:52 New PR!) 
Annie = 175 reps 
Grace = 26 reps
Total reps was 291
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  • Chris

    My goodness man! Really? hahah save some beastmode for the rest of us! Great Job Dude!

    • Dai

      LOL! Thanks Chris. Felt pretty awesome tonight. I’m sure it was the adrenaline from finally hitting one of my goals on my list… but a little bit of beast mode definitely helped.

  • John P.

    Huge props Dai! An under 3 minute Fran time is LEGIT CrossFit bad assery!

    • Dai

      Thanks John! Feels awesome to finally hit that benchmark. Been aiming at a sub 3 Fran forEVER… now moving on down the list. Bodyweight Snatch is next…

  • Megan

    Wow! I do not even know what some of the WOD is and I am impressed!! :D

    • Dai

      Not to worry Megan, you will learn it soon. ;-)

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