Wednesday 250212
Power Amanda
9-7-5 reps for time of:
Muscle-ups
Power snatches
♀ 95 lb
♂ 135 lb
Post time to comments.
Compare to similar 220407.
Stimulus and Strategy:
Amanda is a classic benchmark workout. Typically, this workout is performed with a squat snatch, however, today we are going to perform a power snatch. Most athletes should aim to complete the workout in 12 minutes or less. Some more advanced athletes could finish in 5 minutes or less.
Scaling:
Reduce the volume of the muscle-ups. Athletes who have muscle-ups, but not the overall volume, should consider reducing the repetitions to 7-5-3 or 4-3-2.
To adjust the complexity of the muscle-ups, perform a jumping muscle-up, low-ring transition, or ring rows and push-ups. For the power snatch, perform a hang power snatch, a hang muscle snatch, or a dumbbell snatch.
In case of an injury or limitation, consider performing low-ring transitions, or ring rows and push-ups. For the power snatch, consider a hang power clean or single-arm dumbbell snatch.
Intermediate option:
For time:
5-3-1
Muscle-ups
9-7-5
Power snatches
♀ 75 lb
♂ 115 lb
Beginner option:
9-7-5 reps for time of:
Ring rows
Push-ups
Power snatches
♀ 35 lb
♂ 45 lb
Coaching cues:
The third pull in the snatch is you pulling yourself underneath the object, not the object up to you. After you extend your hips, pull yourself under the barbell.
Resources:
The Kipping Muscle-Up
The Power Snatch
The Ring Row
The Push-Up
Find a gym near you:
View the CrossFit map
Thursday 241212
Rest Day
Featured Article
Hitting the Stimulus in Every CrossFit WOD
Intensity and variance are essential to CrossFit programming, driving results and fostering broad fitness. Preserving the intended stimulus of each workout ensures we optimize both elements. Factors like how a workout feels, loading, timing, volume, and movement patterns play a crucial role. The math method helps scale workouts to maintain intensity, guiding athletes to hit the desired time or rep targets. Whether tackling Fran, Cindy, or Amanda, scaling appropriately ensures athletes achieve the intended stimulus, maximizing fitness and results over the long term.
Find a gym near you:
View the CrossFit map
Monday 240122
Strict Amanda
9-7-5 reps for time of:
Strict ring muscle-ups
Squat snatches
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Today’s workout is a shorter effort and twist on the benchmark workout Amanda. This variation highlights the gymnastics element of the workout and challenges your skill set. Don’t let the lower volume fool you — this workout packs a punch. The load of the barbell should allow you to complete the set of 9 in 1:30 or less.
If you have strict muscle-ups, but you are limited by the volume, consider reducing the reps to 5-4-3 or 3-2-1. If you do not yet have a strict ring muscle-up, perform low-ring muscle-up transitions. You can increase or decrease the difficulty of these by moving your feet forward or backward of the rings.
Intermediate option:
3-2-1 reps for time of:
Strict ring muscle-ups
9-7-5
Squat snatches
♀ 65 lb
♂ 95 lb
Beginner option:
9-7-5 reps for time of:
Low-ring muscle-up transitions
Hang power snatch + overhead squat
♀ 35 lb
♂ 45 lb
Resources:
The Strict Muscle-Up
The Snatch
Find a gym near you:
View the CrossFit map
2024 Open Registration is LIVE!
Learn more and register now
Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.
Thursday 220407
Amanda
9-7-5 reps for time of:
Muscle-ups
Squat snatches
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 170330.
Scaling:
This benchmark workout involves two high-skill movements. Reduce the load and modify the muscle-ups to complete the workout in 12 minutes or less. Elite athletes should shoot for 5 minutes or less.
Intermediate Option:
9-7-5 reps for time of:
Muscle-ups
Squat snatches
♀ 75 lb ♂ 115 lb
Beginner Option:
9-7-5 reps for time of:
Ring rows
Push-ups
Squat snatches
♀ 35 lb ♂ 45 lb
Tuesday 180717
7 rounds of:
15 hip-back extensions
3 strict muscle-ups
Scroll for scaling options.
Compare to 140515.
Related:
• CrossFit WOD 180717 Tips With Rory McKernan
• The GHD Hip & Back Extension
• The Strict Muscle-Up
Scaling
Don’t sprint this workout. Hip-back extensions should be performed slowly and methodically, not for speed. Use the strict muscle-ups as an opportunity to refine your technique. Beginning athletes can try an assisted form of the muscle-up with their feet on the ground.
Intermediate Option
7 rounds of:
10 hip-back extensions
3 assisted strict muscle-ups
Beginner Option
5 rounds of:
7 hip, back or hip-back extensions
3 assisted strict muscle-ups
Friday 170804
13-11-9-7-5 reps for time of:
Muscle-ups
Squat snatches
Men use 135-lb. barbell
Women use 95-lb. barbell
Related content:
• Amanda - 2010 CrossFit Games
• 60-Second Scaling: Almost Amanda
• The Muscle-up Transition
• The Snatch
Thursday 170330
Related content:
• CrossFit WOD 170330 With Pat Barber
• Ben Smith Scales Up Today's Workout
• Amanda - 2010 CrossFit Games
Wednesday 141105
On the C2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Post time maintained at each pace to comments. Scale split times as needed.
Saturday 140816
JBo
Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps
Post rounds completed to comments.
Friday 140725
Rest Day
Friday 140418
Sunday 130811
Rest Day
"Making the Most of It" with Gary Kirk - video [ipod] [mov] [HD mov]
"The $4 Million Teacher" by Amanda Ripley, The Wall Street Journal
Wednesday 130724
For time:
Row 21,097 meters
Post 2K time and total time to comments.
Watch the Live CrossFit Games Update Show along with continuous coverage on the Games site.
Row Demo with Nicole Carroll and Brian Chontosh - [video]
Sunday 130317
"Barraza"
Complete as many rounds as possible in 18 minutes of:
Run 200 meters
275 pound Deadlift, 9 reps
6 Burpee bar muscle-ups
Post rounds completed to comments.
Sunday 130303
Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.
Compare to 010217.
"One and a Quarter Squats" with Mike Burgener - video [wmv] [mov] [HD mov]
Sunday 130203
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Lindsey Smith 7 rounds + 1 Clean, 6 rounds + 3 Cleans , 6 rounds + 1 Clean, 6 rounds, 6 rounds + 1 Clean (95lbs). Post rounds completed for each of the 5 cycles.
Compare to 120502.
"Cueing the Push Jerk" with Russell Berger, CrossFit Journal video [wmv] [mov] [HD mov]
Wednesday 130130
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Yurii Hanson 3:52. Post times to comments.
Compare to 120615.
WOD Demo with Cara Hipskind and Kayla Baumgardner - video [wmv] [mov] [HD mov]
Friday 120615
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Post times to comments.
Compare to 110529.
First public CrossFit Competitor's Course has been announced - video [wmv] [mov] [HD mov]
"Jeff Tucker's Warm-Up Assessment" CrossFit Journal preview video [wmv] [mov]
WOD Demo with CrossFit Copenhagen - video [wmv] [mov] [HD mov]
Saturday 120218
Rest Day
"The Hybrid Story" with Rob Orlando, CrossFit Journal preview video [wmv] [mov]
"It's For Everybody: Matt Ramsey on The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.
Felix Mendelssohn, String Octet in E flat, Op.20.
Charles Baudelaire - Correspondences.
"Burning Man" by Jay Kirk, GQ.
Post thoughts to comments.
Sunday 110612
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters
Kristan Clever 39:31, Eric Miller 41:43, Rebecca Voigt 44:19, Pam Eamranond 49:45, Katie Hogan 51:29.
Post time to comments.
Sunday 110529
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Post times to comments.
Compare to 100717.
"Ring Handstand Push-Ups With Jeff Tucker" by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
CrossFit Scottsdale manages growth - video [wmv] [mov]
"You can't do these workouts unless you're driven by purpose. Purpose is ultimately the well spring of all happiness."
- Greg Glassman
Tuesday 101109
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Rich Froning Jr.: 310lb OHS, 325lb FS, 395lb BS.
Post loads to comments.
Compare to 100226.
"SWOLF: Improving Swimming Efficiency and Power" with Chris Michelmore and Brian Nabeta, CrossFit Journal preview video [wmv] [mov]
Chris Spealler at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
Event 18 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]
WOD Demo with Rich Froning Jr. - video [wmv] [mov]
Saturday 100717
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Post times to comments.
"Zip Zap Zop", CrossFit Journal preview video [wmv] [mov]
"Weightlifting Workshop at Eleiko HQ: The Warm Up" with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]
Tribute to Amanda Miller from the 2010 Games Live coverage - video [wmv] [mov]
Watch the 2010 Games Live coverage.
"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."
- Theodore Roosevelt
Wednesday 100428
Front squat 3-3-3-3-3 reps
Post loads to comments.
Dave Lipson 330, 350, 375, 405, 416. Compare to 091130.
"No Snow? No Problem!" with Concept2 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]
Neal Maddox, first overall at the Northern California Sectionals - video [wmv] [mov]
Dave Lipson does today's WOD at Hybrid (and dedicates the effort to Amanda Miller) - video [wmv] [mov]
"We will often find compensation if we think more of what life has given us and less about what life has taken away."
- William Barclay
Tuesday 100427
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.
Compare to 080827.
"Specialization: Travis Bagent vs. Devon Larratt" a CrossFit Journal preview video [wmv] [mov]
Amanda Miller at the 2009 CrossFit Games - video [wmv] [mov]
James Hobart and the CrossFit New England crew do today's WOD by CrossFit Again Faster - video [wmv] [mov]
Friday 100212
Rest Day
"Cleans, Burpees, Reflections on the Games" with Jason Khalipa, a CrossFit Journal preview video [wmv] [mov]
Lauren Plumey competes in the Hybrid Challenge - video [wmv] [mov]
Read "What Makes a Great Teacher?" by Amanda Ripley, The Atlantic.
Consider and post comments on February 16, the next rest day.
Loading...