CrossFit | 210721
Wednesday

210721

Workout of the Day

50

Angie
For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.
Compare to 200309.


Scaling
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats

Workout Tips

2
tips
Watch

Comments on 210721

52 Comments

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Leonel Manzilla
July 29th, 2021 at 12:36 am
Commented on: 210721

Male Rx 23y 175cm

17:59

(edited)
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Dan Kremer
July 27th, 2021 at 5:20 pm
Commented on: 210721

18:15 Rx’d

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Andrew Jones
July 27th, 2021 at 10:16 am
Commented on: 210721

M/29/212

RX’d

33:29

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Edisson Samaniego
July 27th, 2021 at 4:47 am
Commented on: Workout Tips

Una grande la profe Tefy 🤘

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Ralph Keeley
July 27th, 2021 at 2:56 am
Commented on: 210721

M/35/6'/175#


20:50 Rx

(1:30 off of PR)


Deo gratias

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Jeffrey Howard
July 27th, 2021 at 1:58 am
Commented on: 210721

M/25/5'8"/155lb

CrossFit AFK


20:10 - Rx

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Dan Morris
July 26th, 2021 at 10:45 pm
Commented on: 210721

As RX’d:


28 mins


42 / 6’0 / 190

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Morgan Greene
July 26th, 2021 at 6:26 pm
Commented on: 210721

12:42

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Mike Munsee
July 25th, 2021 at 12:50 am
Commented on: 210721

M 51/190/6’

19:19.

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Coastie Nick
July 24th, 2021 at 10:00 pm
Commented on: 210721

Rx’d: 14:24


200309: 14:26

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Gabriel Pereira
July 24th, 2021 at 12:20 pm
Commented on: 210721

RX 17:40

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Richard Ramirez
July 22nd, 2021 at 11:55 pm
Commented on: 210721

Cut that bad boy in half…then mod’ed to incline 45* pull-ups & hand release pushups…Nice workout to lubricate the joints, thx!

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Robert Tucker
July 22nd, 2021 at 3:52 pm
Commented on: Workout Tips

20.27 as Rx

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Myles Lance
July 22nd, 2021 at 3:48 pm
Commented on: 210721

24:59

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Alexander Glueckler
July 22nd, 2021 at 1:38 pm
Commented on: 210721

17:51

50 [strict] Pull-Ups, Rx the Rest


M:37 / 5'7" / 195#

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Sam Meixell
July 22nd, 2021 at 12:39 pm
Commented on: 210721

42:02

Rxd

(edited)
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Alexey Too
July 22nd, 2021 at 11:49 am
Commented on: 210721

Best effort is 12:45

One of my favourite girl :)

(proof https://youtu.be/i-PseEhPSic)

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Kyungtaek Kang
July 22nd, 2021 at 3:45 am
Commented on: 210721

☆CFHIM 22:03

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Byron Hills
July 22nd, 2021 at 3:33 am
Commented on: 210721

34:17

green/blue then green/green banded strict pull-ups. Otherwise Rx. An-mat butterfly sit-ups.

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Lincoln Kerger
July 22nd, 2021 at 2:28 am
Commented on: 210721

Scaled pull-ups to 60, otherwise Rx'd

19:56

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Jim Rix
July 22nd, 2021 at 12:23 am
Commented on: 210721

70 pull-ups in 5:30, rest rx.

16:28

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QiHui Xing
July 21st, 2021 at 11:14 pm
Commented on: 210721
(edited)
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Travis Schwartz
July 21st, 2021 at 10:40 pm
Commented on: 210721

25:40

41 (8:00)

82 (8:00)

100

100

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Antonio Alves
July 21st, 2021 at 10:32 pm
Commented on: 210721

Modified

--

For time:

100 horizontal rows

100 kneeling push-ups

100 AbMat sit-ups, unanchored

100 air squats

SCORE: 40'45 😲

--

Just one of those sleep-deprived, low-energy days ... should have brought the volume down, but kept at it out of sheer stubbornness.

Hopefully it will help me sleep better...

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Troy Bruun
July 21st, 2021 at 10:14 pm
Commented on: 210721

19:28 Rx


Mostly Strict Pullups (some kipping)


1st time doing the full Angie

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Sam K
July 21st, 2021 at 9:53 pm
Commented on: 210721

Rx

20:17


Still quite sore from other workouts this week but still beat my last time by 2min


M/30s/225lbs

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Stacey Thompkins
July 21st, 2021 at 9:36 pm
Commented on: 210721

M/46/6'2"/180#


Rx'd

20:41

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YooSik Kim
July 21st, 2021 at 8:57 pm
Commented on: 210721


MayTiger’

Complete as many reps as possible in 5minutes of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.

5R


1min rest


Complete as many reps as possible in 5minutes of:

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

4R

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Joe Conradi
July 21st, 2021 at 8:45 pm
Commented on: 210721

Rounds of 10 each. Strict pull-ups.


16:38

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Kerry Hosken
July 21st, 2021 at 8:08 pm
Commented on: 210721

First time doing this one.

20'08"

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Steve Day
July 21st, 2021 at 7:27 pm
Commented on: 210721

scaled to strict pull-ups partitioned 4 x 25


19:58

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Michael Garweg
July 21st, 2021 at 6:18 pm
Commented on: 210721

M/50

Beginner Option: 12:45

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Charlie Pokorny
July 21st, 2021 at 6:10 pm
Commented on: 210721

16:51 Rx'd

Kipping PU - 6:18, Pushups - 3:10, SU (unachored, butterfly) - 4:54, Squats - 2:29

Today was better than 200309 which was 19:20, but still far off PR of 14:47 (160713)

This was my first crossfit WOD back in August 2014 (18:48 with strict PU & anchored SU)

m/53/5'11"/200#

(edited)
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Jim Rix
July 22nd, 2021 at 12:25 am

A CF birthday of sorts!

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Charlie Pokorny
July 22nd, 2021 at 3:35 am

Yeah - it kind of feels like that!

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Jonathan Elmore
July 21st, 2021 at 5:27 pm
Commented on: 210721

16:12 have to be honest a little sloppy


200309 18:48 (recovering from COVID)

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Liz Rekas
July 21st, 2021 at 4:27 pm
Commented on: 210721

18:47 scaled

60 ring row, elevated push-up & sit-up

100 squat

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Scott Lobenberg
July 21st, 2021 at 3:58 pm
Commented on: 210721

I see you guys benchmark last time you did this WOD. Does the crossfit website keep track of our WOD's for us to compare when we repeat?

(edited)
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Charlie Pokorny
July 21st, 2021 at 6:12 pm

The website does not track scores but you can go back to find what you posted.

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Scott Lobenberg
July 21st, 2021 at 3:57 pm
Commented on: 210721

RX 19.58

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Mikel Mencia
July 21st, 2021 at 1:53 pm
Commented on: 210721

I set a time cap of 8' for each exercise and I did AMRAP in that time

So,

59 pull ups

80 incline push ups

80 hanging knees to chest (substituted for sit ups)

100 air squat


29'15"

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Michael Arko
July 21st, 2021 at 1:45 pm
Commented on: 210721

not in my regular gym today

broke up the reps to

75 pull-ups

100 push-ups / squats / sit-ups

25 pull-ups


about 21-22 mins

  • paused the clock after squats to find an ab-mat
  • pull-up bar grip was too wide for me; at 6 mins I was only at around 70, hence the break
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Mike Andridge
July 21st, 2021 at 1:26 pm
Commented on: 210721

rx w/ pretty strict pull ups

27:04

compare to was

20:22

I don't know what the heck happened today.

Felt like I was moving ok, but I guess not.

m/51/175

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Chris Sinagoga
July 21st, 2021 at 5:01 pm

I've been there Mike, sometimes there are things out of our control that go into getting a pr.

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Charles Meyers
July 21st, 2021 at 12:26 pm
Commented on: 210721


For time: 25:40

60 pull-ups green band 5:40

60 push-ups 6:44

100 sit-ups 7:20

100 squats 5:40

(edited)
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Nicole Deaver
July 21st, 2021 at 12:17 pm
Commented on: 210721

23:09 Rx


Today was a little slower than my compare to: 20:13 Rx (PR)

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Chris Sinagoga
July 21st, 2021 at 5:00 pm

That's still a great time Nicole!

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Fl oR
July 21st, 2021 at 11:23 am
Commented on: 210721

2,5km warm-up run then Angie rxd as:

10x10 of:

  • strict pull-ups
  • push-ups
  • squats
  • sit-ups

in about 19 min

concluded by a 1,5km run back.

(edited)
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Joern Rickert
July 21st, 2021 at 9:09 am
Commented on: 210721

RX, 31:57


M:50/74kg/183cm

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Chin-Sheng Chou
July 21st, 2021 at 7:30 am
Commented on: 210721

RX, 21:53

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Mateusz Kowalewski
July 21st, 2021 at 6:39 am
Commented on: 210721

21:31 RX

M:29/83kg/181cm

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Chris Sinagoga
July 21st, 2021 at 12:14 am
Commented on: 210721

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A benchmark workout; four basic movements that are stamina-based for newer people and speed-based for veterans.


MAIN DECISION

Do this as a test as listed or scale to keep intensity?


TECHNIQUE SCALE

5 rounds, 20 reps of each, lose the timer


CONSISTENCY SCALE

As is, cut ROM on pull-ups to keep kipping rhythm


INTENSITY SCALE

Split up pull-ups, push-ups, and sit-ups however needed, squats remain unbroken


MY STUFF

15:29 as rx


GENERAL FEAR LEVEL: 7

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