Amanda


CrossFit Girl “Amanda”

For time 9-7-5 of:
Muscle-up
Squat Snatch, 135/95 lbs


What is a good time for CrossFit Girl Amanda?

According to WOD Time Calculator, good time to beat is 8:49 with good time cap of 14:00. This time should allow you to get into about top 20% of athletes.

Should I scale Amanda?

Amanda is the combination of relatively hard gymnastics and heavy barbell. I would definitely scale the workout if my squat snatch 1 rep max were lower than 155/115 lbs or if I couldn’t do 30 ring muscle ups under 10 minutes.

How to get a good time?

Not many people will be able to go unbroken on the rings and blaze through snatches quickly, but you can get the better time if you think ahead and start slowly. I would definitely split up the sets of 9 and 7 muscle ups and do only singles on squat snatches.

Set of 9 Muscle Ups

Go for +3 sets if your max set of muscle ups is under 12 and go for 2 sets if your muscle ups are better than that. I prefer to go for 4-3-2 instead of going 3-3-3 as it allows me to cut rest time before last third set.

Set of 7 Muscle Ups

Same advice as for the set of 9 muscle ups still applies. You are in the middle of the workout, and you don’t want to fatigue yourself too much so be smart on muscle ups. I prefer to go for 3 sets of 3-2-2, but if you feel fresh, you can go for 2 sets of 4-3.

Set of 5 Muscle Ups

This is your last set, and it is only 5 reps but don’t go unbroken if you are not 100% sure you can do it. Usually, it is faster to go for 2 sets of 3-2 than trying to go unbroken, fail on last rep and then resting longer as you need to recover from that failed rep.

9-7-5 Squat Snatches

The primary goal is to not fail single rep so make sure you always focus on right technique. There is also no need to go for multiple reps unless your snatch PR isn’t over 245/165 lbs and you will be faster with quick singles 99% of the time. Try to set the same pace for all the rounds, always get into the position, lift the bar, drop it on the ground, take few reps and repeat. Chalk is not needed, you will have enough time to chalk your hands during muscle ups.

How to scale Amanda?

As I already said, Amanda is tough benchmark WOD, and not many people can finish it unbroken in decent time. Don’t worry and scale it as it will benefit you more than finishing it with time over 15 minutes. There are few ways how you can scale Amanda. Usually, you can keep one of the movements you are better as RXd and scale only the one you are weak at.

Recommended scaling for Muscle Ups

9-7-5 Weighted Chest-to-Bar Pull Ups
9-7-5 Strict Chest-to-Bar Pull Ups
9-7-5 Weighted Strict Pull Ups
9-7-5 Strict Pull Ups
15-12-9 Chest-to-Bar Pull Ups
18-14-10 or 21-15-9 Pull Ups
18-14-10 or 21-15-9 Banded Pull Ups
18-14-10 or 21-15-9 Ring Rows
18-14-10 or 21-15-9 Jumping Pull Ups

Recommended scaling for Squat Snatches

9-7-5 with lower weight 115/75 lbs, 95/65 lbs, 65/45 lbs, 45/35 lbs or PVC
9-7-5 1 Power Snatch + 1 Overhead Squat or easier
9-7-5 Overheads Squats 135/95 lbs or easier
9-7-5 Snatch Balance 135/95 lbs or easier
You can also bump up the reps but I will prefer to keep bar relatively heavy and reps lower

Let me know in the comments if you were able to finish Amanda under 15:00 and how you approached it!

All CrossFit Girl WODs (+PDF)


I’ve put together list of all CrossFit girl WODs (even the less known ones) and added good times/scores to beat together with good time caps (scale if slower than time/score) and you can download that list of all CrossFit girl WODs in handy PDF.

How is my list of all CrossFit girl WODs unique?

There are already many lists with all CrossFit girl WODs out there but some of them are hard to read (yes, I am talking to you CrossFit FAQ), some of them are outdated and only few are OK.

I’ve decided to write down list of all CrossFit girl WODs that are out here. First part is alphabetically ordered list of all original CrossFit girls (Angie, Fran, …) and New CrossFit girls (Jackie, Nancy, …) while second part is the list of less known girls like Cindy XXX, Naughty Nancy and others.

By the way if you know about any CrossFit girl that I didn’t mentioned in “less know girls” please let me know in the comments and I will add it (her) to the list.

CrossFit Travel WODs

There is one more thing that is special about this list.

All CrossFit girl WODs in the list have good time/score to beat and if you beat that time/score you should be able to beat about 80% of the people who did this WOD.

There is also “scale if” time/score and if you know you won’t be able to beat that time/score then you should consider scaling the workout to keep intensity high.

Please consider all time/scores only as inspiration. For most of the WODs I’ve used my app WOD Time Calculator to get all the data and for few of them (Linda, Gwen, …) I had to check sites like BTWB.

I hope you will like my list with all the good times and scale suggestion for all CrossFit girls. And I will be very glad if you will share this list with your friends or download the PDF.

Download all CrossFit Girls in PDF with all good times to beat and good time caps from our calculator.

Click here to get this PDF

Original & New Girls

Amanda

For time 9-7-5 of:
Muscle-up
Squat Snatch, 135/95 lbs

Good time to beat:
Faster than 8:49
Scale if:
Slower than 14:00

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Good time to beat:
Faster than 18:06
Scale if:
Slower than 28:00

Annie

For time 50-40-30-20-10 of:
Double Under
Sit-ups

Good time to beat:
Faster than 7:11
Scale if:
Slower than 11:00

 

Barbara

5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-up (abmat)s
50 Air Squats

Rest 3 mins between each round

Good time to beat:
Faster than 5:00/round + 3 min rest
Scale if:
Slower than 8:00/rounds + 3 min rest

Candy

5 rounds of:
20 Pull-ups
40 Push-ups
60 Air Squats

Good time to beat:
Faster than 24:50
Scale if:
Slower than 38:00

Chelsea

Every 1 min for 30 mins:
5 Pull-ups
10 Push-ups
15 Air Squats

Good score to beat:
All 30 rounds RX
Scale if:
Slower than +20 rounds RX

 

Cindy

20 Min AMRAP of:
5 Pull-ups
10 Push-ups
15 Air Squats

Good score to beat:
Faster than 16 rounds + 13 reps
Scale if:
Slower than 8 rounds

Diane

For time 21-15-9 of:
Deadlift, 225/155 lbs
Handstand Push-up

Good time to beat:
Faster than 5:29
Scale if:
Slower than 9:00

Elizabeth

For time 21-15-9 of:
Squat Clean, 135/95 lbs
Ring Dip

*RX version is with squat cleans but Elizabeth is also often done with power cleans
For time 21-15-9 of:
Power Clean, 135/95 lbs
Ring Dip

Good time to beat:
Faster than 8:53 / *7:21
Scale if:
Slower than 14:00 / *12:00




Eva

5 rounds of:
Run, 800 m
30 Kettlebell Swings, 2/1.5 pood
30 Pull-ups

Good time to beat:
Faster than 44:40
Scale if:
Slower than 68:00

Fran

For time 21-15-9 of:
Thruster, 95/65 lbs
Pull-up

Good time to beat:
Faster than 5:34
Scale if:
Slower than 9:00

Grace

For time:
30 Clean & Jerks, 135/95 lbs

Good time to beat:
Faster than 3:49
Scale if:
Slower than 6:00

 

Gwen

As heavy as possible:
Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Good score to beat:
Heavier than 135 lbs
Scale if:
No need to scale, you choose the weight

Helen

3 rounds of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Good time to beat:
Faster than 10:40
Scale if:
Slower than 16:00

Hope

3 rounds of:
1 Min of Burpees
1 Min of Power Snatches, 75/55 lbs
1 Min of Box Jumps, 24″/20″
1 Min of Thrusters, 75/55 lbs
1 Min of Chest-to-bar Pull-ups
1 Min of Rest

Good score to beat:
Better than 220 reps
Scale if:
Slower than 150 reps

 

Isabel

For time:
30 Snatches, 135/95 lbs

Good time to beat:
Faster than 3:49
Scale if:
Slower than 6:00

Jackie

For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups

Good time to beat:
Faster than 8:41
Scale if:
Slower than 14:00

Karen

For time:
150 Wall Balls, 20/14 lbs

Good time to beat:
Faster than 9:07
Scale if:
Slower than 14:00

 

Kelly

5 rounds of:
Run, 400 m
30 Box Jumps, 24″/20″
30 Wall Balls, 20/14 lbs

Good time to beat:
Faster than 28:51
Scale if:
Slower than 44:00

Linda

For time 10-9-8-…-2-1 of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight

Good time to beat:
Faster than 19:46
Scale if:
Slower than 30:00

Lynne

For max reps:
Five rounds for max reps of:
Bench Press, 1x bodyweight
Pull-ups
* Rest as needed

Good score to beat:
Better than 157 reps
Scale if:
You can’t do at least 5 reps of each movement in first round




Maggie

5 rounds of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating

Good time to beat:
Faster than 36:50
Scale if:
Slower than 56:00

Marguerita

50 rounds of:
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Handstand

Good time to beat:
Faster than 15:20
Scale if:
Slower than 23:00

Mary

20 Min AMRAP of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

Good score to beat:
Faster than 11 rounds + 27 reps
Scale if:
Slower than 5 rounds + 29 reps

 

Nancy

5 rounds of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Good time to beat:
Faster than 13:24
Scale if:
Slower than 21:00

Nicole

20 Min AMRAP of:
Run, 400 m
Max rep Pull-ups

Good score to beat:
Better than 112 reps
Scale if:
Slower than 57 reps

Download PDF


Download all CrossFit Girls in PDF with all good times to beat and good time caps from our calculator.

Click here to get this PDF

Less Known Girls

Cindy XXX

For time (20 min time cap):
10-15-20-25-30 Pull-ups
20-30-40-50-60 Push-ups
30-45-60-75-90 Air Squats

Good score to beat:
Faster than 500 reps (10 Pull Ups in 30-60-90)
Scale if:
Slower than 295 reps(25 Pull Ups in 25-50-75)

Double Grace

For time:
60 Clean & Jerks, 135/95 lbs

Good time to beat:
Faster than 8:30
Scale if:
Slower than 13:00

Isa-Grace

For time:
30 Snatches, 135/95 lbs
30 Clean & Jerks, 135/95 lbs

Good time to beat:
Faster than 9:37
Scale if:
Slower than 15:00

 

Nasty Girls

3 rounds of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

Good time to beat:
Faster than 11:51
Scale if:
Slower than 18:00

Nasty Girls V2

3 rounds of:
50 Pistols, Alternating Legs
7 Muscle-ups
10 Hang Power Cleans, 175/115 lbs

Good time to beat:
Faster than 16:22
Scale if:
Slower than 25:00

Naughty Nancy

4 rounds of:
Run, 600 m*
25 Overhead Squats, 140/95 lbs

*On CrossFit Games 2013 athletes had to run up to the stairs

Good time to beat:
Faster than 18:32
Scale if:
Slower than 28:00

 

Download all CrossFit Girls in PDF with all good times to beat and good time caps from our calculator.

Click here to get this PDF