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At first glance, CrossFit’s “Angie” looks like a cruel punishment with its triple digit rep scheme. Angie is composed of four exercises: pull-ups, push-ups, sit-ups and squats. There are 100 repetitions of each. As far as movements are concerned, Angie is very simple and is comprised entirely of common calisthenics. The rep scheme is rather tough and reinforces the majesty of the pull-up. CrossFit as a whole regards the pull-up as sacrosanct—you can never do enough. Angie is clear evidence of this.

• Athletes perform Angie for the simplicity as it only requires a pull-up bar and enough space to do apush-up. It’s a metabolic challenge but utterly complete in terms of full-body burn.
• Angie is a benchmark CrossFit WOD. These benchmarks are used as tests and measurements to see how far you’ve progressed since last performed.
• If you are improving at the benchmarks, you’re getting fitter and developing athletically.
• Use Angie as a measure of fitness and as a benchmark that can be monitored over time to record an increase in strength, power, and muscular and metabolic endurance.