Benchmark: “Angie” – CFS

Jun 29th, 2016

Category: CrossFit

Benchmark: “Angie” – CFS

City Fitness

City Fitness

4th of July Weekend Schedule
Friday 7/1 – Normal schedule
Saturday 7/2 – Normal schedule until 3pm. No 3pm class. The gym will close at 3pm.  Hero WOD: Lumberjack 20
Sunday 7/3 – All levels classes at 9AM & 10AM only.
Monday 7/4 – All levels classes at 8AM, 9AM & 10AM only. Partner WOD!

4 exercises, 100 consecutive reps at each. “Angie” is one of those awesome, original Crossfit Benchmark Workouts. A true test of muscular and cardiovascular endurance.

Ideally, you should be able to complete large sets of each exercise throughout the entire workout – while keeping your cardio pumping. If you do not currently train high volumes of these exercises, or can only do a handful of reps – we encourage you to scale.

Performing way too many reps beyond your ability level can lead to severe muscle soreness, abnormal swelling and in rare cases Rhabdomyolysis. An unsafe excess of muscle breakdown can lead to kidney damage and should not be taken lightly. We always have your best interest in mind, so please know your limits and discuss an appropriate strategy with a coach. Prepare by having a game plan and staying hydrated. Execute and have a great workout. Recover by eating well, and staying on top of your mobility.

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1

WOD (25 Min Cap)
“Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Level 3- 75 pull-ups
Level 2- 75 reps of each
Level 1- 50 reps of each
Scores/Comments from “Angie” on 7/9/15

– Coaches tip –
If you are unsure how to scale this workout, start at L1. If you finish much faster than anticipated, go back and do another 25 reps of each to make it L2.

Rest as Needed

Ca$hout
800-600-400m Run
Rest 1:1 or complete with a partner

DISCUSSION 15 Comments

  1. Ryan Gould 06/30/2016 at 2:09 pm

    Angie: 28:21 Rx
    Cash out done
    lots of faces in the ground on those push ups

  2. Kurt 06/30/2016 at 1:28 am

    21:39 Rx (2:51 PR)
    Cash out done
    Something is slightly off about evening workouts…

  3. Joel 06/30/2016 at 12:39 am

    Angie
    7/24/2014 – 28:55 RX
    6/29/2016 – 26:01 RX

  4. Trevor Crean 06/29/2016 at 11:04 pm

    16:53 Rx.
    ‘Twas a bit humid.
    Did cash out. Don’t remember times.

  5. Liz Crean 06/29/2016 at 10:43 pm

    18:41 rx

  6. Eddy 06/29/2016 at 10:09 pm

    7/9/15: 19:36 Rx
    6/29/16: 19:33 Rx
    Cash out: 100 cals on the bike

  7. Jason 06/29/2016 at 2:22 pm

    WOD: 24:24 Rx killer
    Ca$hout: 3:30/2:32/1:20

  8. Petra 06/29/2016 at 1:59 pm

    WOD: 21:20 75 ring rows and push-ups
    Cashout: 3:38, 2:30, 1:30 – ish

  9. Mike Quigley 06/29/2016 at 1:33 pm

    Angie – 24:07RX. First time.
    Can’t remember my splits, but that first 800 was molasses.

  10. Brian M. Maser 06/29/2016 at 1:31 pm

    23:50 Rx
    3:30; 2:24; 1:31 cash out

  11. Frawls 06/29/2016 at 12:33 pm

    Angie: 20:05 Rx – first time doing it.
    Cash out: 800m-3:28 600m-2:22 400m-1:26

  12. Nick Alonso 06/29/2016 at 11:29 am

    Angie: 21:27 Rx (5:12 PR from 9/10/2014 @26:37)
    Thanks CFS and the crew at 5:30AM.