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
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
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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 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 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.