For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

Post total reps to comments.

Scaling:
Today's workout is a variation of the benchmark workout Angie. You have 3 minutes to work through each movement, accumulating as many reps as possible. Your goal is to perform 30-70+ reps of each movement. Avoid pushing to failure on the push-ups and pull-ups. Consider performing smaller sets that you can maintain with minimal rest to keep moving. Choose movement variations that allow you to perform at least 10 reps per minute in each movement.

Intermediate option:
Same as Rx'd

Beginner option:
For reps:
3 minutes of ring rows
3 minutes of hand-elevated push-ups
3 minutes of sit-ups
3 minutes of air squats

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row

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Featured photo:
Taken by Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.

Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.
Compare to 210721.

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

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

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 210114.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments. | Compare to 180102.

Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Scroll for scaling options.
Post time to comments.
Compare to 160713.

Related:
• CrossFit WOD 180102 Tips With Rory McKernan
• The Kipping Pull-Up, The Push-Up, The AbMat Sit-Up, The Air Squat
• Benchmark Workouts
• CrossFit Problems: “About That Ass Rash …”

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

Manuel

5 rounds of:
3 minutes of rope climbs
2 minutes of squats
2 minutes of push-ups
3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Post reps completed to comments.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.

Compare to 150404.

Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.

Compare to 130818.

"The Pull-up" - [video]

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 120918.

"The Angry Surfer" by Hilary Achauer, CrossFit Journal article [pdf]

Top athletes throw down at the 2013 CrossFit Tour - Men [video] Women [video]

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 120220.

"CrossFit Games Behind the Scenes: Friday, Part 3" free CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Generation - video [wmv] [mov] [HD mov]
Extended footage - video [wmv] [mov]

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 100725.

"Muscle-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]

"Intros To The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.

WOD Demo with Telluride CrossFit - video [wmv] [mov] [HD mov]

"20 Common Grammar Mistakes That (Almost) Everyone Makes" by Jon Gingerich, Lit Reactor.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091231.

"Perfect Position: Deadlift and Snatch" with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]

The 2010 CrossFit Games "What is CrossFit?" short commercial by CrossFit by Overload - video [wmv] [mov]

Womens Heat 3 of Event 2, Run/Kettlebell/Pull-up, at the 2010 CrossFit Games - video [wmv] [mov]

"Nothing would be done at all if one waited until one could do it so well that no one could find fault with it."
- John Henry Newman

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 091116.

Sarah Dunsmore, Reflections on the 09 Games, a CrossFit Journal preview video [wmv] [mov]

Chris Spealler does "Angie" - video [wmv] [mov]

Fort Hood Sentinel on the Lumberjack 20 Memorial Fundraiser.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090926.

"Why Gymnastics" with Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 090810.

Annie vs Angie, CrossFit Copenhagen - video [wmv] [mov]

Dr. Barry Sears CrossFit Presentation Part 8, CrossFit Journal Preview - video [wmv] [mov]

Dr. Barry Sears Zone Nutrition Seminar, Beverly MA - November 15, 2009: Sold Out
Live stream details coming soon

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

Dr. Barry Sears on Performance, CrossFit Journal Preview - video [wmv] [mov]

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 081225.

"Jim Baker: The Early Days", CrossFit Journal Preview - video [wmv] [mov]

2009 CrossFit Games, Great Basin Regional Qualifier - Chris Spealler 1st workout and Interview

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 0801030.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080822.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080708.

"Meet Henk - CrossFit Certification Seminar" - video [wmv] [mov]

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080424.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080301.

CrossFit JAX - video [wmv] [mov]

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 071211.

Technique Part 1, CrossFit Journal Preview 2 [wmv] [mov]

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070606.

Tabata Run, CrossFit Newport Beach - video [wmv] [mov]

"Avoiding Metabolic Derangement "- CrossFit Journal

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070402.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070129.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060515.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060324.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 060220.

CrossFit Atlanta's Dan MacDougald joins the Muscle-up Club [video].