Dana Vokes

Hometown:
Ontario
Gym:
Premier Martial Arts/Grand River CrossFit
Gender:
Female
Age:
37
Height:
--
Weight:
--

Premier Martial Arts/Grand River CrossFit

Members:
94
Workouts Posted:
2,691
Address:
P.O. Box 193
205 Cross St. East
Dunnville, Ontario N1A 3G5
Canada

Personal Records

Metcon
Fran:
2:51
Grace:
2:54
Helen:
--:--
Cindy:
--+--
FGB:
334
Strength
Squat:
260 lbs
Deadlift:
315 lbs
Clean:
175 lbs
Snatch:
155 lbs
Jerk:
-- lbs
Distance
Run 400m:
--:--
Run 5km:
--:--
Row 500m:
--:--
Row 2km:
--:--
Swim 500m:
--:--
View All PRs

TrackMyPR member since December 20, 2014   -   24 workouts logged

Date Name Description Results
04/01/2017 CrossFit Open 17.5 10 rounds for time of:
9 thrusters 95/65lbs
35 double-unders

Post Time!
Scale as needed.		 13m 50s
Performed as RX
03/25/2017 CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb/155lbs
55 wall-ball shots, 20-lb/14lbs
55-calorie row
55 handstand push-ups

Post total reps!
Scale as needed!		 205 reps
Performed as RX
03/18/2017 CrossFit Open 17.3 Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.
Scale as needed.		 71 reps
Performed as RX
03/04/2017 Challenge of the Week Feb 27-Mar 4, 2017 CrossFit Open Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35lb and 20" Box
Scale as needed.

Time cap: 20 minutes		 19m 37s
Performed as RX
09/16/2015 09/16/205 3 rounds for Time of:
21 Push Press 75/55lbs
21 Knees to Elbows
21 Back Squats 75/55lbs

Post Time!
LVL1M; 1 rounds, light weight, hang knee raise
LVL1: 2 rounds, 55/35lbs, hang knee raise
LVL2: 65/45, hang knee raise
LVL3: RX'd
 7m 21s
Performed as RX