The Angie WOD is a Benchmark Girl WOD used in CrossFit workouts to assess an athlete’s progress over time.

Description the of Angie WOD

The Angie CrossFit WOD consists of:

Complete all reps of each exercise before moving to the next.

Click links for video demonstrations that discuss points of performance and scaling.

Note: An athlete can perform a Strict Pull-Up, as defined above or a Kipping Pull-Up or Butterfly Pull-Up.

Goal Times for Angie WOD

WodStar RX Goal Times

Elite: Sub 10:00

Level 3: 10:00-11:00

Level 2 11:00-13:00

Level 1 13:00-15:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Tips for the Angie WOD

  • When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 15:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
  • Avoid going to failure on your reps. Stop 1-2 reps short of failure to preserve muscle fatigue and endurance.
  • Put more focus into the mechanics of your least efficient movement or movements, and make up time during your most efficient movements.
  • Click on the movement links below to view movement demos and points of performance.

Scales for the Angie WOD



  • Banded Pull-Ups
  • Jumping Pull-Ups
  • Ring Row
  • TRX Body Row
  • Barbell on Rack Body Row
  • Banded Pull-Downs


  • Knee
  • Inclined Box Push-Up
  • Bench Push-Up
  • Ring Push-Up
  • TRX Push-Up
  • Bar in Rack Push-Up


  • Feet anchored
  • Plank Holds
  • Assist Band Sit-Ups


  • Box Squat
  • Elevated Med Ball Squat (ball on top of plate)
  • Squat Holding a Rig
  • Ring Supported Squat
  • Bar in Rig Supported Squat


  • Apply a 15:00 time cap.
  • Break up the movements into 10 rounds of 10 reps, or cut the reps to 50’s.