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 |
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.