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

Background: This popular benchmark WOD is one of CrossFit's classic "Girls" WODs, and was first posted on the CrossFit Main Site as the workout of the day for Wednesday, September 7, 2005 (050907).

"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 became 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 a ninth-place finish. She also took home 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.

Tips and Strategy:
- 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.

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