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
Comments on 210721
64 Comments
CFWUx1 +5 reps of Angie
22:05
Intermediate, but subbed 60 burpees for push-ups & sit-ups
19:53
24:19
100 kipping pull ups
100 push ups
100 situps
100 squats
25:37 Rx with strict pullups
New to crossfit (but a fairly experienced lifter)
For time 22 min 45 sec. RX
Strict pull ups ~10 min
Push ups (40-40-10-10)
Sit ups (ab mat) 20-20-20-10-10-10-10 (these are what killed my time)
Squats (50-50)
30:48
August 30th, 2021
wu: bike, slips, row
wod: ANGIE
10 rnds
10 band (violet) assisted pull ups (first 5 rnds); 10 ring rows (last 5 rnds)
10 elevated push ups
10 ab mat sit ups
10 air squats
19:12
post: bike, stretch
20
24:11 rx’d with abmat sit-ups and regular kip
(22:48 last time with no abmat) It’s also 88 degrees right now and it was nice and comfy last time. Felt slower on sit-ups for sure. May have taken longer breaks on pull-ups and pushups due to the rep scheme also.
I broke pull/push 1-2-3-4-5-6-7–8-9-10 and then back down to 1. Pushups and pull-ups were barely doable this way due to muscular stamina in grip and pushing muscles by the set of 10.
1 break each on situps and squats.
182/42/176cm
20:00
Rx
2018 went intermediate with 60, 60, 100,100= 21:19
Today: 26:02...11:59/4:32/4:53/4:38
3/9/20: 28:23...12:52/4:41/6:11/4:39
Rx
18:40
Male Rx 23y 175cm
17:59
18:15 Rx’d
M/29/212
RX’d
33:29
Una grande la profe Tefy 🤘
M/35/6'/175#
20:50 Rx
(1:30 off of PR)
Deo gratias
M/25/5'8"/155lb
CrossFit AFK
20:10 - Rx
As RX’d:
28 mins
42 / 6’0 / 190
12:42
M 51/190/6’
19:19.
Rx’d: 14:24
200309: 14:26
RX 17:40
Cut that bad boy in half…then mod’ed to incline 45* pull-ups & hand release pushups…Nice workout to lubricate the joints, thx!
20.27 as Rx
24:59
17:51
50 [strict] Pull-Ups, Rx the Rest
M:37 / 5'7" / 195#
42:02
Rxd
Best effort is 12:45
One of my favourite girl :)
(proof https://youtu.be/i-PseEhPSic)
☆CFHIM 22:03
34:17
green/blue then green/green banded strict pull-ups. Otherwise Rx. An-mat butterfly sit-ups.
Scaled pull-ups to 60, otherwise Rx'd
19:56
70 pull-ups in 5:30, rest rx.
16:28
RX:18'24''.
https://youtu.be/D9_W0N9NtaM
RX:19'30''.
200309:https://youtu.be/I0gffbuopIM
25:40
41 (8:00)
82 (8:00)
100
100
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...
19:28 Rx
Mostly Strict Pullups (some kipping)
1st time doing the full Angie
Rx
20:17
Still quite sore from other workouts this week but still beat my last time by 2min
M/30s/225lbs
M/46/6'2"/180#
Rx'd
20:41
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
Rounds of 10 each. Strict pull-ups.
16:38
First time doing this one.
20'08"
scaled to strict pull-ups partitioned 4 x 25
19:58
M/50
Beginner Option: 12:45
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#
A CF birthday of sorts!
Yeah - it kind of feels like that!
16:12 have to be honest a little sloppy
200309 18:48 (recovering from COVID)
18:47 scaled
60 ring row, elevated push-up & sit-up
100 squat
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?
The website does not track scores but you can go back to find what you posted.
RX 19.58
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"
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
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
I've been there Mike, sometimes there are things out of our control that go into getting a pr.
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
23:09 Rx
Today was a little slower than my compare to: 20:13 Rx (PR)
That's still a great time Nicole!
2,5km warm-up run then Angie rxd as:
10x10 of:
in about 19 min
concluded by a 1,5km run back.
RX, 31:57
M:50/74kg/183cm
RX, 21:53
21:31 RX
M:29/83kg/181cm
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