#WODoftheWEEK "Amanda" 1.30.2017

By: Marc Young

Annie getting her first muscle-up at the ranch in 2009!

Annie getting her first muscle-up at the ranch in 2009!

Amanda is one of my all time favorite CrossFit workouts for several reasons. Its a fast WOD, with fun movements that are definitely challenging.

What drew me to this workout originally was the fact I couldn't do it. That's a lot of muscle ups and heavy snatches for a newbie! As I grew as an athlete, my time dropped exponentially, and it was a great measure of how far I have come.

This workout was first introduced at the CrossFit Games in 2010, which was the stone age compared to now, and the athlete's time's reflect that. As an average athlete, I love to chase the times of the best in the world set back in 2010.

Anyways, let's jump into this workout.  


  • 9-7-5

  • Muscle-ups

  • Squat Snatch (135#/95#)

Game plan for this WOD completely depends on your ability level. Assuming you are strong in both these movements, ATTACK it. Muscle ups unbroken, or in big chunks, and snatches touch and go if you can. Get after it and Post your times to comments!

If you need some extra motivation for this, watch Noah Ohlsen and Guido Trinidad CRUSH the Amanda workout, both with sub-five times. 

And if you thought that was impressive, wait until you see Annie Thorisdottir's CrossFit Reykjavik box in Iceland. We've got three drop-ins and more planned for that trip - and we cannot wait for it. Click the image to find out more about Annie's gym and her elite ownership. 

Annie Thorisdottir's CrossFit Reykjavik

Annie Thorisdottir's CrossFit Reykjavik

Join us on a future Iceland excursion! Trip dates and info down below.