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

Description of Annie WOD

The Annie CrossFit WOD consists of 50-40-30-20-10 reps for time of:

  • Double Unders (Click links for video demonstrations that discuss points of performance and scaling)

Goal Times for Annie WOD

WodStar RX Goal Times:

  • Elite-Sub 4:30
  • Level 3 -4:30-5:30
  • Level 2– 5:30-8:00
  • Level 1– 8:00-10:00

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

Tips for Annie WOD

  • This couplet is designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement.
  • Avoid “red lining” in the high rep rounds. Use a steady unbroken pace, then sprint through the last three rounds.
  • Click on our movement links below to view movement demos and points of performance.

Scaling for Annie WOD

MOVEMENT SCALING

Double-unders:

Single-unders

  • Plate hops with required reps

Sit-Up

WORKOUT SCALING

  • Apply 10:00 time cap
  • Cut double-under reps to 30, 25, 20, 15, 10
  • Cut single-under reps to 100, 75, 50, 25, 12