CrossFit "Girl" Benchmark WOD

  • For Time
  • 100 Pull-Ups
  • 100 Push-Ups
  • 100 Sit-Ups
  • 100 Air Squats

Complete all reps of each exercise before moving to the next.

Good Times for “Angie” (source)
– Beginner: 24-28 minutes
– Intermediate: 19-23 minutes
– Advanced: 18-22 minutes
– Elite: <14 minutes

namesake photo
"Angie," one of CrossFit's first six "Girls" WODs, was first posted on the CrossFit Main Site as the workout of the day for Saturday, April 16, 2005 (050416).

A September 2013 CrossFit Journal article stated: ""Angie," "Barbara," and "Chelsea" are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge. Angie and Barbara, contain pull-ups, push-ups, sit-ups, and squats. Chelsea contains pull-ups, push-ups, and squats but no sit-ups. For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts’ aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. Angie, Barbara, and Chelsea support these values and aims."

See also (variant): "Upside-Down Angie"
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