Tuesday 240813
4 rounds for time:
25-foot handstand walk
25 pull-ups
25-foot handstand walk
25 push-ups
25-foot handstand walk
25 sit-ups
25-foot handstand walk
25 air squats
Post times to comments.
Scaling:
Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge should cause you to manage your reps and think about strategic breaks. For example, breaking the pull-ups into consistent sets of 5-10 and minimizing rest between sets. Even though your capacity may allow for more, these strategic breaks can keep you “fresh” for longer and keep you in control of your workout.
Typically, Angie should be completed in 20 minutes or less. With the added challenge in today’s variation, athletes should aim to complete this workout in 30 minutes or less.
Less-experienced athletes should reduce the distance of the handstand walks and the reps of the other movements. Consider one of the options below based on your capacity and experience.
Intermediate option:
4 rounds for time:
15 shoulder taps *Choose from the options below
15 pull-ups
15 shoulder taps
15 push-ups
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
*In a handstand against the walk
*With feet on a box
*In a pike position on the floor
Beginner option:
4 rounds for time:
15-foot bear crawl
10 jumping pull-ups
15-foot bear crawl
10 push-ups from the knees
15-foot bear crawl
10 sit-ups
15-foot bear crawl
10 air squats
Coaching cues:
Struggling to stay inverted during your handstand walks? It’s all about commitment. Allow your feet to come fully forward of your body as you press the support arm into the ground with an engaged midline and active shoulder, moving one hand at a time.
Resources:
The Handstand Walk
The Kipping Pull-Up
Jumping Pull-Up Demo
The Push-Up
The AbMat Sit-Up
The Air Squat
Find a gym near you:
View the CrossFit map
Tuesday 240123
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
Find a gym near you:
View the CrossFit map
2024 Open Registration is LIVE!
Learn more and register now
Featured photo:
Taken by Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.
Saturday 230422
10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Tuesday 230411
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
Wednesday 210721
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
Sunday 210718
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.
Thursday 210114
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.
Monday 200309
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Post time to comments. | Compare to 180102.
Tuesday 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
Friday 161202
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.
Wednesday 160713
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Post time to comments.
Compare to 150404.
Friday 130830
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 120811.
Sunday 130818
"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]
Saturday 130629
For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
Post time to comments.
Monday 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Compare to 060821.
Friday 130517
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 130420.
Wednesday 130403
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Post time to comments.
Friday 130315
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 121025.
"Awareness and Confrontations" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]
Friday 130222
"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
Post time to comments.
Monday 130211
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Elisabeth Akinwale 6:32. Post time to comments.
Compare to 110726.
"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]
Saturday 121229
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Post time to comments.
Compare to 111222.
"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]
Wednesday 121121
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
WOD Demo with Tekton CrossFit - video [wmv] [mov] [HD mov]
Thursday 121025
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 120521.
"10 Shots at Tony Blauer" by Emily Beers, CrossFit Journal article [pdf]
WOD Demo with CrossFit Conshohocken - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
Saturday 121020
1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters
Compare to 020924.
"Cooking Seafood Bouillabaisse" with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Samantha Briggs - video [wmv] [mov] [HD mov]
Tuesday 120918
"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]
Saturday 120811
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
The message hasn't changed - Coach Glassman at Filfest, Feb 7, 2009 in Austin, TX - video [wmv] [mov]
"Teaching the Jerk and Split" with Caleb Williams, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]
WOD Demo with Shane Farmer and Rich Airey by Again Faster Equipment - video [wmv] [mov] [HD mov]
Monday 120521
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 100614.
"Working Efficiency On A Watt Bike" with Brian Mackenzie and Doug Katona by Again Faster Equipment - video [wmv] [mov]
WOD Demo with CrossFit Austin - video [wmv] [mov] [HD mov]
"The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called 'truth.'"
- Dan Rather
Monday 120220
"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.
Friday 120120
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.
Compare to 061228.
"An Interview With John Schneider", CrossFit Journal preview video [wmv] [mov]
Event details of the CrossFit Tour Fort Worth stop - video [wmv] [mov]
WOD Demo with CrossFit Wilmington - video [wmv] [mov]
"You can lead a boy to college, but you cannot make him think."
- Elbert Hubbard
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