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.
12-15-11
“Max Effort”
Every Minute on the Minute (EMOM) for 10 minutes:
SPRINT
During the warm up, athletes will find a relative sprint distance that allows them to complete an all out (down & back) sprint within 15-20 secs. The athlete will rest the remaining 45 secs prior to the subsequent sprint.
OR….Rain Delay
Every Minute on the Minute (EMOM) for 10 minutes:
ROW SPRINT
Row 20 secs : Rest 40 secs
Score is distance covered in meters after 10 intervals.
12-14-11
Complete the following for time
21-15-9 reps of:
Deadlifts, 275/185
Box Jump, 30/24
Followed by:
AMRAP in 10 mins of:
Double Unders
12-13-11
“Deck of Death”
Draw cards from a deck. Each card tells you which exercise and how many reps to do.
Hearts = push-ups
Diamonds = sit-ups
Clubs = squats
Spades = pull ups
Face cards = 10 reps
Aces = 15 reps
Jokers = 15 burpees
Keep flipping cards and completing the tasks for 20 minutes. Then, using the pile of flipped cards, count and post total reps completed. You can also record the exercises you did in your BTWB notes. There’s a bit of luck thrown into this WOD!
12-12-11
For Load:
“CrossFit Total”
Back Squat, 1 RM
Shoulder Press, 1 RM
Deadlift, 1 RM
Post weight to BTWB
12-9-11
Complete the following:
Skill Work:
Handstand holds/Hollow positioning
WOD:
Every minute on the minute for 10 minutes
12 Kettlebell swings
For the remainder of the minute, perform a L-Sit/hold on rings, paralettes or V-holds.
Stability Work:
4 rounds of:
50 ft Weighted overhead barbell walk @ 70% of Shoulder Press 1RM
12-8-11
Complete the following for time:
1000 m Row
50 Pull-ups
100 Push-ups
150 Squats
800 m Run
Partition the pull ups, push ups and squats as needed.
