“Annie”
Complete the following for time
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups.
12-28-11
Skill Work:
Maintaining neutral position in the Front Rack and Overhead positions.
WOD:
Complete for time
21-18-15-12-9-6-3
Push Press, 75/55
Sumo Deadlift High Pull, 75/55
12-27-11
Strength:
15 mins to find max load on Rack Jerk
WOD:
Run 800m
30 Back Squats at Body Weight
Run 800m
12-26-11
Complete the following for reps:
2 rounds
1 min to complete as many reps as possible
Thruster (95/65lb)
Rest 30 sec
1 min to complete as many as possible of
Pullups
Rest 30 sec
1 min to complete as many as possible of
abmat sit-ups
Rest 30
1 min to complete as many as possible of
KB swings (1.5/1)
Rest 30
Following adequate rest/recovery, complete:
1 mile run.
12-23-11
For time:
400m Run
30 Bench Presses (body weight)
800m Run
20 Bench Presses (body weight)
1600m Run
10 Bench Presses (body weight)
12-22-11
Skill Work:
Mid line Stability/Ring Push up Variations
WOD:
21-15-9
Row
Pull ups
Kettlebell Swings
12-21-11
Burgener Warm-Up
Strength:
Cleans, 3-3-3-3-3
WOD:
Complete 5 rounds for time of:
Overhead Squats, 5 reps (Body Weight)
Double Unders, 25 reps
Thanks, Coach Glassman…Compliments of www.crossfit.com
12-20-11
Complete as many rounds as possible in 15 mins of:
5 Push Presses, 115/75
10 Push-up (hand release)s
15 Kettlebell Swings, 53/35
12-19-11
“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20
30 Wall ball shots, 20/14
12-16-11
“Amanda” aka GUNS
9, 7 and 5 reps of:
Muscle-ups
Squat Snatch (135/95 lb.)
“I just competed in the CF Games less than a year ago and now I’m dying.”
– Amanda Miller, March 9, 2010
Just over a month after writing those words in her blog, Amanda Miller passed away. She was 24.
In 2009, after finishing sixth in the Mid-Atlantic Regional and doing 131 burpees in 10 minutes as a fundraiser for the trip, Miller arrived at The Ranch in Aromas to compete in the CrossFit Games. Nicknamed “Guns” for the prominent tattoos on her hips, Miller worked her way to a 55th-place finish.
Not long afterward, she faced another challenge when recurring melanoma spread to her lymph nodes and beyond. Miller died on April 23, and the April 27 CrossFit.com WOD was dedicated to the athlete who was born in Florida but lived in Virginia.
The first WOD of the 2010 CrossFit Games was also dedicated to Miller. With the top women grouped in the final heat of the opening workout at the Home Depot Center, Dave Castro announced the event that would kick off the Games and honor a fallen athlete.
After a moving video tribute to Miller, the women ripped into the memorial workout, with Kristan Clever setting the best time of the night with 5:04. Camille Leblanc-Bazinet was second in 7:02, and Christy Phillips was third, two seconds behind. For the men, Chris Spealler was first (3:29), Neal Maddox was second (3:46), and Rich Froning Jr. was third (3:47).
Amanda represents the first time a workout has been named in honor of a Games athlete and gives CrossFitters around the world a chance to pay tribute to a great competitor who was taken far too soon.
