100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
What is the Angie WOD?
The Angie WOD is one of the original CrossFit Girl WODs. Athletes must complete 100 pull-ups, 100 push-ups, 100 sit-ups and 100 squats, completing all reps of each movement before going on to the next. Angie is a Crossfit benchmark WOD used to assess an athlete’s progress over time.
There are four body bodyweight movements – pull-ups, push-ups, sit-ups and squats – that make up the Angie WOD, meaning it’s fairly straightforward and ideal for beginners, however it is a serious metabolic challenge, with only elite CrossFit athletes able to complete the workout in around 10 minutes.
There are various options for scaling each movement. The most common for pull-ups are: banded pull-ups, jumping pull-ups and ring row. For push-ups: knee push-ups, incline box push-ups and bench push-ups. For sit-ups: anchor your feet or do plank holds. For squats: box squat or elevated medicine ball squat. If you’re new to CrossFit speak to your coach and they will help you with the various options and strategy for scaling.
Tips for the Angie WOD
- Pace yourself. This is an endurance workout so don’t burn yourself out.
- Break up the reps tactically. Try to avoid going to failure.
- Scale sensibly. You can always start off doing the full movement and then scale down during the WOD.