Angie WOD
For Time
- 100 Pull-Ups
- 100 Push-Ups
- 100 Sit-Ups
- 100 Squats
Angie is one of the original CrossFit "Girls" benchmark WODs. Complete all reps of each movement before moving to the next. Your score is the time it takes to complete all 400 reps.
Angie Benchmarks
- Beginner: 30+ minutes
- Intermediate: 20-30 minutes
- Advanced: 15-20 minutes
- Elite: <15 minutes
Tips for Angie
- Pace yourself on pull-ups: The pull-ups will be the limiting factor for most athletes. Break them into manageable sets (10-15 reps) from the start.
- Push-ups strategy: Keep your hands shoulder-width apart and maintain a tight core. Break into sets of 20-25 if needed.
- Sit-ups are recovery: Use the sit-ups as active recovery. They're lower intensity compared to pull-ups and push-ups.
- Squats are the finish line: By the time you reach squats, your upper body is fatigued but your legs should be fresh. Push the pace here.
- Grip management: Consider using chalk and taking brief rests to shake out your forearms during pull-ups.
Scaling Options
- Pull-Ups: Ring rows, jumping pull-ups, or banded pull-ups
- Push-Ups: Knee push-ups or incline push-ups
- Sit-Ups: Reduce range of motion or use an AbMat
- Squats: Air squats to a box/target