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CrossFit "Girl" Benchmark WOD

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

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

Score is the time it takes to complete all 400 repetitions.

Good Times for “Angie” (source)
– Beginner: 26-35 minutes
– Intermediate: 21-25 minutes
– Advanced: 15-20 minutes
– Elite: <14 minutes

Tips and Strategy

Break the pull-up and push-up reps into small sets to avoid burnout. A big set of pull-ups right out of the gate will hurt your score more than help it. When you get to the squats, go hard and go fast–your lower body hasn’t been worked up until now, so it’s time to fly.

Intended Stimulus

“Angie” should feel really difficult during the push-ups and the pull-ups (your upper body should be totally fatigued), and then fast and fun during the sit-ups and air squats. Unlike many CrossFit-style workouts, “Angie” actually gets easier as the time ticks on. Scale the volume so you can finish in under 30 minutes; but don’t scale the feeling where you’re questioning “how many pull-ups do I have left?” out of this workout.

Scaling Options

“Angie” is all about muscular fatigue. If needed, scale the volume; but not so much to where you never feel the exhausting sensation of muscle overload.

If Rx pull-ups and/or push-ups aren’t available to you yet, pick a challenging scale that allows you to complete unbroken sets of 5, at least. (See: Push-Up Scaling | Pull-Up Scaling)

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

For Time
50 Ring Rows
50 Knee Push-Ups
50 Sit-Ups
50 Air Squats

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namesake photo

Background: “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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