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.
Comments on 240123
136 Comments
Rxd: 22/42/52/82
Total: 198.
235 reps - Rx’d
25
57
50
89
Total: 221
Strict Pull Ups
GHD SU
air squats unbroken
Rx’d 44
35 pu (strict)
65 psu
80 su
95 as
Total: 275
subbed ring push-ups & KTEs
31
23
23
85
45 pull ups
49 push ups
51 situps
86 air squats
231 total reps
M/38/6’/177#
51 pull-ups
68 push-ups
75 sit-ups
115 air squats
Deo gratias
As rx'd, 77 / 72 / 86 / 140 (375 total reps).
Pull-ups – did a set of 25, then a couple sets of 10, then sets of 5 until the end where I was down to ones and twos. By minutes – 35/20/22.
Push-ups – started with sets of 10 every 20 seconds, then had to do 5 and 5, then ones and twos again. Minutes – 30/22/20.
Sit-ups – tried to just keep plugging through. Short breaks to get a bit more oxygen in. Minutes – 35/26/25.
Squats – tried not to stop and keep pushing the pace. Easy to go slow on squats. Minutes – 50/42/48.
Legs crumpled at the end. Still shaky an hour later. Great dose.
50m/5'10"/185
pull ups x 50
push ups x 55
sit ups x 67
squats x 105
M/51/190
235reps
36 / 49 / 80 / 54
For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats
54, 47, 70, 75 - 246
Modified:
-
For reps:
3 minutes of DB bent-over rows @ 2x 12,5 kg
3 minutes of push-ups
3 minutes of supine leg raises
3 minutes of OH squats with a 6 kg bar
> 43 + 40 + 50 + 65
--
Peace.
M/39/215/67in
Quick and fast one!
M/39/215/67in
Quick and fast one!
54
66
63
93
276 total
15-44-40-70
strict pullups
M 31 180lbs
34 strict pull ups
60 push up
59 sit ups
100 air squats
Rx.
pull-ups 103
push-ups 60
sit-ups 75
squats 114
M/50-54 🎅🏻
Rx’d
Pull Up - 31
Push - 45
Sit Up - 47
Air squat - 80
M 53/105/6’
52 pull ups
63 push-ups
73 sit ups
90 air squats
278 reps.
M/53/70"/210
50 hand release PU + 5 on knees
50 PLU with band assist + 25 that I did before I realized that the timer was not running :(
83 AbMat Sit ups
65 Air Squats to 12" target
30-55-63-90=238 reps as written
23-46-39-76
Total reps: 184
39 85 40 84
258
M/61/6’2”/188
assumed this is a running clock
50
51
65
94
260 total
That's what I assumed too, but there are some insane scores being posted
yup running clock
My Training on Wednesday, January 24 at night.
For reps:
3 minutes of Pullups | 40 reps
3 minutes of Pushups | 70 reps
3 minutes of Situps | 50 reps
3 minutes of Air Squats | 60 reps
https://youtu.be/sWMk9DSsW1c
M53,5’7”
total - 262
strict pull ups - 26
push ups- 62
air squat - 101
sit ups - 73
50-75-83-105 rx
280 Rx
60-48-70-102
30/60/70/80 = 240reps
First time posting
Messed up the order
3min Pull-ups: 45 *Strict
3min Push-ups: 58
3min Sit-ups: 82
3min Squats: 131
GWU: 25JJ’s/25 Front JJ’s/10 Spiderman Lunge/10 Lat Lunge/1-5 Inchworm Push-ups/10 Speedskaters/10 Arm Circles/10 Arm Pretzels/:30 Lat Neck Stretch/:30 Posterior Neck Stretch/10 Wrist Circles
SPWU: Pract & WU Movements
Cool Down: Roll Out Legs/Shoulders/Pec
M 48 / 174 cm / 83 kg
For reps:
3 minutes of strict pull ups: 19
3 minutes of push ups: 56
3 minutes of sit ups: 54
3 minutes of air squats: 76
Total: 205 reps
First time posting!
Pull-ups - 30
Push-ups - 53
Sit-ups - 48
Squats - 64
TOTAL - 195
50/49/56/86
302
42 pull-ups
58 push-ups
85 sit-ups
117 squats
Decided to do Angie scaled:
100 TRX rows
100 hand-release push-ups
100 sit-ups
100 air squats
21:46
For reps:
3 minutes of ring rows-55
3 minutes of push-ups on knees- 35
3 minutes of sit-ups- 50
3 minutes of air squats- 81
Ring row - 45
Push-ups -58
Sit-ups - 60
Air squats - 75
36/139/134/147
456 total.
Awesome!
For reps:
3 minutes of pull-ups:30
3 minutes of push-ups:85
3 minutes of sit-ups:75
3 minutes of air squats:101
Total reps:291
26•26•30•60
started with some
deadlift 4 sets of 7 (185lbs)
straight arm pull downs (25lbs)
Face pulls (25lbs)
then proceeded with the wod
Pull-ups: 20 (really need to work with on strict pull ups)
Push ups: 70
sit ups: varied between feet slightly risen and over unders because my doggo was being needy and cuddly
squats: 80
33 strict push-ups
65 push ups
40 GHD sit ups
70 air squats
206 total
For reps:
3 minutes of pull-ups / 40 reps
3 minutes of push-ups /60 reps
3 minutes of sit-ups / 80 reps
3 minutes of air squats /110 reps
27 pull ups with 90 lb band
55 pushups
43 situps
67 squats
Rx
95 Pull-ups
142 Push-ups
71 Sit-ups
132 Air Squats
440 Total Reps
M/33/175
2023 Quarterfinalist
Fantastic!
Pull ups low bar heels on floor 55
Push ups 46
Sit ups 93
Air squats 108
Rx Mod
40 chin ups band assisted
75 push ups
50 sit ups
112 air squats
277 total reps
Rx 248 total
26 pullups
72 pushups
60 situps
90 air squats
12 pull-ups
41 pushups
39 air squats
41 sit-up
133 reps
196
Pull ups 25 (assisted with band)
push ups 40
sit ups 40
squats 60
20 pull-ups
20 ring rowa
55 pushups
50 situps
82 air squats
36/75/65/120
296 total reps
A reminder of days gone by when there were 50 affils and we felt like we were part of the fitness revolution. 2007 until now, just passed year 17. 247 reps, RX'ed, 6'2" 200, 59 yoa
Another circa 2007, nice!
Paul my man! Coach would find a dozen different ways to make us feel like we suck at push-ups, pull-ups, sit-ups, and squats. November 2005 was my first workout. 06-08 was still the Golden Era for me. Also 19-20
Great work dude!
43 year old male
RX
345 REPS
85 PULL UPS
67 PUSH UPS
83 SIT UPS
110 AIR SQUATS
Great work! Top notch on those pull-ups!
324 total reps. 80 pullups, 70 pushups, 81 sit ups, 93 squats.
Well done, especially on those pull-ups!
Rx (butterflie PUs & abmat SUs)
55+77+82+95=309
M/30s/229lbs
Daughter (14) (banded PUs, 10 pushups then switched to being from knees & abmat SUs)
13+43+47+63=166
Good work you two!
32/63/66/70 - Beginner+
Inverted ring rows instead of pull-ups to increase difficulty.
50 ring-rows
60 push-ups
70 sit-ups
84 air squats
Strict Pull Ups 24
Push Ups 52
Sit Ups 63
Air Squats 75
M/ 30 y / 93 kg
For reps:
3 minutes of pull-ups - 47
3 minutes of push-ups -83
3 minutes of sit-ups - 50
3 minutes of air squats - 80
260 reps
Pullups: 70
Pushups: 85
Situps: 87
Squats: 122
Dang bro, awesome work!
Ribs still bruised or strained, so no pull-ups. Disappointed I couldn’t do sit-ups either. Done after a half day of downhill skiing.
80 push-ups
114 squats
61/5’8”/156
Still pretty good for those 2 movements. Hope the ribs stay on the mend!
Strict pull ups 60
Push ups 93
Sit ups 73
Squats 130
Don’t know what to say except…dang. Fantastic stamina+endurance.
Awesome stuff!
Strict wide grip pull ups=36
push ups=50
abmat sit ups=50
sqts=81
m/53/175
For my notes--I did incline db bp/barbell rows after yesterday's Amanda wod.....
Pullups with a band at home - 30
pushups - regulation - 30
situps -73
squats - Physical therapy squats with big ball - 35
Started with Assault Bike 4 minute tabata
Nice quick and fun and off to work
Thank you
Rx
Pull-ups: 42
Push-ups: 84
Sit-ups: 80 (unanchored, butterfly, AbMat)
Squats: 110
Elbows sustained the work, so happy about that. About half of the pull-ups were strict. All of the push-ups were strict. Squats unbroken, just kept a steady pace.
Nice work brother!
Really well done. Consistently high rep results.
Awesome
Nice work 😍👍🏻
Cheers guys!
pull ups-30
push ups-60
sit ups- 55
squats- 58
Decided to switch order at home, done Tabata style:
Pushups 71
Situps 83
Pullups(switching grips) 41
Squat 100
295 total
35-55-55-73
M/56/5’9”/175
60 ring rows
52 push-ups to floor*
60 ab-mat/butterfly sit-ups
147 air squats
*laid out flat face-chest-quads, no hand-release
Due to dorsal scapular nerve rehab, subbed ring rows and snaked the last 10-12 push-ups.
2nd workout back after being out with the flu
strict pull ups: 15
push ups: 32
sit ups: 68
air squats: 112
Pull-ups: 50
Push-ups: 65
Sit-ups: 84
Air Squats: 121
Total = 320
M/54/175/5'11"
Good work!
Male 40 Rx
pull ups (strict) 40
push ups 94
situps 53
air squats 50
i was really focusing on depth in the squats on this one.
Nice work on the Pushups! 50 quality squats is nothing to be ashamed of
71-64-69-100
Rx
Awesome job on those pull-ups!
Kick ass performance all around. Especially those pull-ups.
Thank you! I love a good gymnastics workout!
72-73-88-106
Used decline bench for SU, wanted to save the tailbone some pain.
59-71-91-115 same scale
Not sure what this says. I didn’t go hard enough the first time or should have warmed up. Oh well, breakfast time. Cheers everyone!
Well done! That's a ton of pull-ups in that first go!
Good work
M/49/6'2"/185#
Sub'd pullups with inverted barbell rows with feet on 20" box the rest as rx'd
Inverted rows - 39
Push ups - 63
Abmat situps - 68
Air squats- 101
Total - 271
Lat pulldown @ 75 lbs - 62 reps
Push ups - 44 reps
Sit ups - 64 reps
Air Squats - 93 reps
Total 263 reps
For reps:
3 minutes of pull-ups jumping 70
3 minutes of push-ups knee push-ups 65
3 minutes of sit-ups rx 52
3 minutes of air squats rx 61
248 reps
Pull-ups 48
Push-ups 63
Sit-ups 73
Squats 102
ring row 32
box push up 42
plank shoulder tap 72
air squat 47
27yo/ 21 weeks prego
Those plank shoulder taps sound wicked. Nice job.
Congrats and congrats!
Pull-Ups 30
Push Ups 50
Sit Ups 63
Air Squats 75
272 reps RX
Pull-ups: 50
Pushups: 67
Situps: 70
Air squats: 85
Scaled 4 rds of work 3, rest 1
Ring Rows: 40
Push Ups: 51
Ab Mat Sit-ups: 35
Air squats: 80
50
70
125
110
nice WOD 😍😍
125 Nice!
Great work on those sit-ups!
Abs of steel!
55 pull-ups
45 push-ups
65 sit-ups
69 air squats
46
78
80 hollow rocks
130
That's a lot squats, nice!
Rxd. Ab mat sit-ups.
59
85
88
124
pull ups got really hard at the halfway point.
Great job James!
Well done.
Nice job
Beast mode
For reps:
3 minutes of pull-ups 30
3 minutes of push-ups 60
3 minutes of sit-ups 62
3 minutes of air squats 108
Morning of sluggish moves, but still finished. Struggled on grip today, bar felt sore.
pull ups 28
push ups 63
sit ups 75
squats 103
Wish I would have reached your "sluggish" numbers :-) Nice job!
45 pull-ups
42 push ups
60 sit ups
69 air squats
Champions Club Scaling Notes
RANT
Man this is an interesting twist. Usually in the AMRAP (time priority) format it's easier to fall into a comfortable pace, knowing the work is going to end at whatever given time. This is where I find it helpful to set little landmarks and not even look at the timer. 3 minutes of squats, for example; how fast can I get to 22?... okay, good, now how fast can I get to 37?... man I'm closer than I think to 60, so let's get there... all without stopping; next thing you know you'll be 150 squats in and at that point might as well finish off the rest of the 3 minutes unbroken. Also, 3 minutes straight of any of these movements might be a lot of volume for new kids. Split this thing up.
MAIN DECISION
Have I done Angie enough to base my workout off that, or should I just use today as another practice? Or just do Angie?
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
SPEED SCALE
10 rounds of 10 seconds at each movement. Rest as needed between. Record the most reps you did in any of the intervals
CONSTANT WORK FOR 3 MINUTES SCALE
Sub bar hang for pull-ups, sub plank hold (top of push-up) for push-ups, pace squats and sit-ups to go unbroken. Practice pull-ups and push-ups in the warmup
NEW TO CROSSFIT SCALE
3 rounds of 1 minute at each station, or 6 rounds of 30 seconds. Squat hold here if the form is inconsistent
GENERAL FEAR LEVEL: 7?
Good rant dude!
50 pull-ups with 140lb support
70 pushups
100 situps
120 squats
Globo wod: as is. Scaled can sub inverted bar rows in a Smith machine, dip station or rack if rings or a TRX isn't available.