CrossFit "Girl" Benchmark WOD

  • 50-40-30-20-10 Reps For Time
  • Double-Unders
  • Sit-Ups

Good Times for “Annie” (source)
– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes

Annie WOD Tips:
- This workout is a descending rep couplet, intended to be an all out sprint
- Go fast but stay efficient and use good form to avoid burning out and tripping on the double-unders
- Break if necessary in the earlier rounds but try to sprint and go unbroken in the last three rounds
- There is no time cap for this workout but try to keep it under 10 minutes

Background: This popular benchmark WOD, "Annie," is dedicated to and named after Annie Sakamoto who, after starting CrossFit in 2004 became a trainer at the first CrossFit gym, the original CrossFit Santa Cruz in California.

Sakamoto has been a fan favorite ever since, famous for her 2005 appearance in a video of a workout that would later be known as "Nasty Girls". In 2009, she helped team CrossFit West Santa Cruz to a 33rd-place finish at the Games before making her individual Games debut in 2011 with ninth-place finish, also winning the Spirit of the Games Award that year. In 2012, she took 23rd. She made her first masters Games appearance in 2016 with a second-place finish in the Masters Women 40-44 Division.

"Annie," one of CrossFit's classic "Girls" WODs, was first posted on the CrossFit Main Site as the workout of the day for Wednesday, September 7, 2005 (050907).

See also: "Annie, Are You OK?" Benchmark WOD (also named for Annie Sakamoto)
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