For Time: 100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats
Primary movement: Gymnastics Volume
Angie is one of the original CrossFit 'Girls': 100 pull-ups, 100 push-ups, 100 sit-ups and 100 air squats, completed in order, for time. It is pure bodyweight volume - no barbell, no equipment beyond a pull-up bar. Each movement must be fully completed before moving to the next, which makes muscular endurance in the pull-ups and push-ups the deciding factor. Angie tests how well you manage large sets close to muscle failure.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 30:00+ | 33:00+ |
| intermediate | 22:00 | 24:00 |
| advanced | 16:00 | 18:00 |
| elite | sub 12:00 | sub 14:00 |
Where does your Angie land?
Log it once and the app places you on this table automatically, then tracks the trend.
Break the pull-ups and push-ups into small sets from the very start - sets of 5-10 with short rest beat big sets to failure. A common mistake is doing 30+ pull-ups early and paying for it during all 100 push-ups. Sit-ups and squats can be done in bigger blocks. Pace the first half like it's easy; the workout really starts at push-up 50.
Scaled: 50 reps of each movement, or substitute ring rows for pull-ups and knee push-ups. Intermediate scale: 100 reps but with banded pull-ups. Keep total work time under 25 minutes.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.