MaryKate started her crossfit journey as a sophomore in college. After playing soccer all through high school, then going to a college where playing soccer and being a nursing major were unheard of. Unfortunately she had to choose soccer or nursing.. unfortunately nursing won.. womp womp! MaryKate quickly realized that playing soccer was a big part of who she was, when it was over she found her self depressed and some what bored. She found her self going to the college gym, which didn’t seem to satisfy her workout craving. So she then was introduced to crossfit through a friend. “I was told by many, I wouldn’t be able to work out everyday, and study, and maintain a 3.5 GPA. Well needless to say I was ambitious to prove them all wrong! The crossfit community has been one that is so contagious and inviting! I have loved every minute of...Read more

Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later. 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. For strength, we are looking for a max snatch, however, you should practice your full snatch for most of the time. At the end of the strength portion, if you’d like to get in a power snatch or two because that’s a higher weight than your full snatch, that’s fine. Note it in Wodify. For the muscle-ups, scale to 3 pull-ups and 3 dips. Snatch weight should be moderately heavy for your full snatch (around 80% or less) Strength 1RM snatch Conditioning “Amanda” 9-7-5 for time: muscle-ups full snatch, 135/95#Read more

Each member of a team will start at a different station. Do as many reps as possible at that station for 1 minute. After each minute, rotate to the next station. Continue in this fashion for 20 minutes. Lunges may be in place or walking depending on space (each leg counts as 1 rep) For the farmer carries, you hold one KB in each hand; 1 rep = 4 mats (24 ft). Your score is total reps. “Grunt Work” AMRAP, Teams of 5: wall balls, 20/14# overhead lunges, 45/25# burpees KB farmer carry, 4 mats, 53/35# rowing, calsRead more

Get in three heavy sets of five push presses from the rack. Make sure to only bend the knees once per push press (no jerk landings). For the metcon, scale the HSPUs with pike box push-ups or stink bugs. Rope climbs should be scaled to 3:1 rope pulls. Strength Push press 5, 5, 5 Conditioning AMRAP in 15 minutes: 14 box jumps, 24/20″ 12 HSPUs 2 rope climbsRead more

For strength you can choose the weights for the power cleans. Ideally you use the same weights across the entire EMOM, but if you need to change within the EMOM because you went too light or too heavy, that’s fine. Power cleans should be heavy enough that you need to do singles.  The metcon is kind of like an AMRAP, but in interval format. Using the same bar at 80% of the EMOM weight, you have 3 minutes to get through as many rounds as possible of those movements. Then you rest for 1 minute. Then you do another 3 minutes of work, picking up where you left off. So if you get 2 rounds plus 7 deadlifts in the first set, start the second set by doing your 8th, 9th, and 10th deadlift, etc. Your score is total rounds.   Strength EMOM for 10 minutes: A) 3 heavy power...Read more