Saturday 7.21.12


9-7-5 Muscle Up/Squat Snatch (135/95)

RX Men/Women/Masters:  9-7-5 Muscle ups, Squat Snatches, (#135/#95)

Scaled Men/Women:  9-7-5 CTB Pullups, Squats Snatches (#115/#75)

Muscle ups: Arms fully locked at the top and at the bottom. Turnout is optional, as long as the arms are fully extended at the bottom of the movement.

Squat Snatches: Hip crease MUST be below the knee on the squat and fully extended. You may power snatch the bar and then sink into a squat if necessary. You may drop the weight once fully extended out of your squat with the bar fully overhead.


In 2010, the first WOD of the 2010 Games was dedicated to her and now “Amanda” is known as one of the gold-standard for fitness and tenacity in all of CrossFit.

This single-wod, online competition allows athletes to train for and compete in a workout that raises awareness of cancer in children, and to attack a workout that is difficult and extremely challenging, with the same fight, tenacity and determination that Amanda Miller brought to everything she did.

CrossFitter. Coach. Athlete. Navy Vet. Daughter. Friend. Sister.

Amanda was born in Melbourne, FL, in 1985. She grew up in Palm Bay, FL.  She served the U.S. Navy, proudly serving as a Seabee for her country, including March to October, 2007 in Iraq.

Amanda graduated from College at Fort Belvoir, VA in the fall of 2009 from the toughest school offered to Seabees.While there, she earned the Ironman Award for physical fitness excellence, beating all her male classmates. Upon her graduation, she reported to NFELC, Port Hueneme, CA for duty as a MUSE Technician. Amanda excelled in the U.S. Navy. She earned many awards including Joint Service Commendation medal, Navy Achievement Medal, and a Flag Letter of Appreciation. She achieved rank of CE2(SCW).

Amanda had a passion for sports and exercise. She excelled at all she participated in… soccer, softball, track, and weight lifting. All this prepared her for Crossfit which was the perfect combination of exercise and sports for Amanda. Her greatest achievement was participating in the Crossfit Games at Aromas, CA July 10th – 12th, 2009 placing 55th out of all the women in the world. She also placed 6th at the Crossfit 2009 Mid-Atlantic Qualifiers April 25th – 26th, 2009 at Virginia Beach, VA to qualify for the Crossfit Games in California. She was also a Certified Crossfit Trainer.

Along her path of life she touched many that knew her as a loving, caring, beautiful, tough young woman. She lived life to the fullest, and was tough as nails.

One way to get to know her better is to read her blog.

From Amanda’s Mom, Donna Duncan: “‘No’ or ‘can’t’ was not in my daughters vocabulary..for all that knew her they will tell you. . She was an inspiration to her father and I , even when she was little, she would never give up on anything until she could do it. ”

It’s with that in mind that we will prepare for and complete this wod. Tenancity. Don’t take “no” for an answer. That’s what Amanda would have insisted upon.


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