crossfit, Fitness, Uncategorized, workouts

CrossFit Benchmark WODs – “Angie”

If you are a newbie to CrossFit, please don’t be intimidated by the title of this blog post. I promise it’s not as confusing as it first appears. And you don’t have to be a crazy CrossFit nut to read and benefit from this post. I don’t do CrossFit all the time, just once in awhile to challenge myself in a variety of ways. CrossFit benchmark workouts are a great challenge for anyone – avid CrossFitter or not.




CrossFit – “A high-intensity fitness program incorporating elements from several sports and types of exercise.” – thus saith Google

Benchmark – Basically, “benchmark” workouts are special WODs CrossFitters do to test their fitness. Newbies often compare personal bests with elite athletes like Rich Froning and Camille Leblanc-Bazinet. “Fran” is an example of a benchmark workout every CrossFit athlete does at some point. Elite athletes can do it in under 3 minutes, whereas folks like me take a little longer.

WOD – A simple acronym that stands for, “Workout of the Day”


Today I’m challenging myself to do Angie – a crazy benchmark WOD that usually takes me an embarrassing amount of time, mostly because the pull-ups and push-ups take me so long. I’m going to try to do it without any modifications (also known as RX’d), so don’t think me a weakling if my time is extraordinarily long. I should be able to do the squats and sit-ups straight through without any rest, so it’s my upper body that will have to last. I’ll post my time in the comments when I’m done.



100 pull-ups

100 push-ups

100 sit-ups

100 squats


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