We are going to be one of the sites hosting the Amanda Miller Memorial Wod on July 21, 2012. Go here and register to take part. Your donation goes to Cancer research which would mean alot to me as I lost my Grandfather to cancer and my Grandmother is currently in a battle as well. All are welcome to attend. Please join us and do your part!
http://www.amandawod.com/
About Amanda
Amanda Miller
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
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.
WARM UP:
400 M. Run
3 Rounds
5 Pull Ups
10 Sit Ups
15 Air Sqts.
SKILL:
3×3 Weighted Pullups
*Go as heavy as possible
LIFT:
Hang Sqt. Snatch
2×2 @ 75%
3×2 @ 85%
*Work technique of 2nd pull
WOD:
“BRING IT”
15-9-6
Ground to Overhead (95/65) (75/55) (65/45) (55/35)
Wall Ball (20/16) (16/14) (14/10) (10/6)
Rest 2 Min.
15-9-6
OHS (95/65) (75/55) (65/45) (55/35)
Pull Ups
Rest 2 Min.
15-9-6
Thrusters (95/65) (75/55) (65/45) (55/35)
Box Jumps (24/20/12)
POST WOD:
Shoulder Mobility
