Tuesday

240813

Workout of the Day

4 rounds for time:

25-foot handstand walk
25 pull-ups
25-foot handstand walk
25 push-ups
25-foot handstand walk
25 sit-ups
25-foot handstand walk
25 air squats

Post times to comments.

Scaling:
Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge should cause you to manage your reps and think about strategic breaks. For example, breaking the pull-ups into consistent sets of 5-10 and minimizing rest between sets. Even though your capacity may allow for more, these strategic breaks can keep you “fresh” for longer and keep you in control of your workout.

Typically, Angie should be completed in 20 minutes or less. With the added challenge in today’s variation, athletes should aim to complete this workout in 30 minutes or less.

Less-experienced athletes should reduce the distance of the handstand walks and the reps of the other movements. Consider one of the options below based on your capacity and experience.

Intermediate option:
4 rounds for time:

15 shoulder taps *Choose from the options below
15 pull-ups
15 shoulder taps
15 push-ups
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats

*In a handstand against the walk
*With feet on a box
*In a pike position on the floor

Beginner option:
4 rounds for time:

15-foot bear crawl
10 jumping pull-ups
15-foot bear crawl
10 push-ups from the knees
15-foot bear crawl
10 sit-ups
15-foot bear crawl
10 air squats

Coaching cues:
Struggling to stay inverted during your handstand walks? It’s all about commitment. Allow your feet to come fully forward of your body as you press the support arm into the ground with an engaged midline and active shoulder, moving one hand at a time.

Resources:
The Handstand Walk
The Kipping Pull-Up
Jumping Pull-Up Demo
The Push-Up
The AbMat Sit-Up
The Air Squat

Find a gym near you:
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Comments on 240813

86 Comments

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Derek Eason
August 21st, 2024 at 2:43 am
Commented on: 240813

Rx 19:42



*That was a badass workout! Great Programming!


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Chris Meldrum
August 19th, 2024 at 8:19 pm
Commented on: 240813

As rx'd, 28:24.


Pull-ups 15-10, push-ups 10-10-5, sit-ups and squats unbroken.  HS walks not great, got a little better in later rounds.


51m/5'10"/185

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Sheeran Meatte
August 19th, 2024 at 2:31 pm
Commented on: 240813

42 YOF 210 lbs

This legit too me an HOUR to get through, oh my god it was never ending.

Did a combo of intermediate and beginner.

15 shoulder taps feet on box

15 jumping pull-ups

15 shoulder taps on box

15 push-ups on knees and they were very sloppy at the end

15 shoulder taps on box

15 sit-ups using ab mat

15 shoulder taps on box

15 air squats

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Ralph Keeley
August 18th, 2024 at 5:28 am
Commented on: 240813

M/38/6’/174#


Scaled handstand walks to 13 feet


33:05


Deo gratias

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Scott Wiedmeyer
August 18th, 2024 at 2:05 am
Commented on: 240813

37 / M / 5'9" / 140lbs


15-second parallettes handstand holds and 15 reps each movement


35:50


Dizzy and lightheaded throughout most of that.

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ART SHELDON
August 17th, 2024 at 2:32 pm
Commented on: 240813

M55/150


Intermediate with 15 Wall-facing shoulder taps.


19:20

Rounds went - 4:26, 4:53, 5:11, 4:50

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Christy Carr
August 16th, 2024 at 12:16 pm
Commented on: 240813

Intermediate w/feet on a box

19:41

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JD Klein
August 16th, 2024 at 2:04 am
Commented on: 240813

Intermediate, 17:01, box assist pull ups but otherwise normal

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Mike Munsee
August 16th, 2024 at 1:06 am
Commented on: 240813

M 54/205/6’

Scaled the handstand walk to 15 shoulder taps with feet up against the wall.

29:36.

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Dave DeCoste
August 15th, 2024 at 10:47 pm
Commented on: 240813

21:44

scaled HSWs to 12.5 ft.

M/46/5’8”/165

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Annemarie Matthews
August 15th, 2024 at 5:46 pm
Commented on: 240813

F 47, 130#, 5'4"

RX 37:30

Those HS walks were tough

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Adam Pequignot
August 15th, 2024 at 5:36 pm
Commented on: 240813

M/45/140lb


36:38 RX

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Nicholas King
August 15th, 2024 at 4:57 pm
Commented on: 240813

Intermediate option:

4 rounds for time:

15 shoulder taps 

15 pull-ups

15 shoulder taps

15 push-ups

15 shoulder taps

15 sit-ups

15 shoulder taps

15 air squats


23:05

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Pharm Daddy Frank
August 15th, 2024 at 3:14 am
Commented on: 240813

Scaled intermediate did ring rows instead of pull-ups 3 rounds not for time.

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Gustavo White
August 15th, 2024 at 2:48 am
Commented on: 240813

My Training on Wednesday afternoon, August 14.I did the Intermediate WOD.

4 Rounds For Time:

15 Shoulder Taps

15 Pullups (Strict)

15 Shoulder Taps

15 Pushups

15 Shoulder Taps

15 AbMat Situps

15 Shoulder Taps

15 Air Squats

I completed the workout in 27:40 minutes.

https://youtu.be/gg_08ZSJJVQ

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Eduardo Pérez Román
August 15th, 2024 at 1:12 am
Commented on: 240813

In Rx workout horrible and stressfull

Completed in 50:00 minutes, one of some Rx Workout,

1.- Round 07:17

2.- Round 17:37

3.- Round 31:45

4.- Round 50:00


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Nikki Gibson
August 15th, 2024 at 1:11 am
Commented on: 240813

23:20 intermediate scaled

Day 3 back into it after taking a break to try other things. 😂

knee push up’s

box shoulder taps

jumping pull ups (chest to bar)

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Kevin Owen
August 14th, 2024 at 11:43 pm
Commented on: 240813

Beginner: 8:55. Good one! 1k run 5:20

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Patrick Lawlor
August 14th, 2024 at 11:42 pm
Commented on: 240813

Intermediate

25:16

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Russell Bracey
August 14th, 2024 at 11:14 pm
Commented on: 240813

22:30

intermediate

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Christopher Maggitti
August 14th, 2024 at 10:26 pm
Commented on: 240813

Subbed 50 ft .overhead carries for HSW


37:05

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Chance Billups
August 14th, 2024 at 8:24 pm
Commented on: 240813

M 32yoa 194cm 98kg

33:00 Rx

Feel free to stretch after this one. FYI

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Troy Bruun
August 14th, 2024 at 7:49 pm
Commented on: 240813

Intermediate 27:08


*HS Shoulder Taps against wall then switched to HS Box Shoulder Taps after 4 round of Pullups

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Dave Schroetter
August 14th, 2024 at 1:49 pm
Commented on: 240813

M- 53/ 5'7 / 220

Intermediate scale

15 Shoulder taps against wall

round 1- 5:39round 2- 5:39

round 2- 6:32

round 3- 7:37

round 4- 8:06

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Lynette Vrba
August 14th, 2024 at 12:47 pm
Commented on: 240813

4 rounds for time:

15 shoulder taps with feet on a box 

15 jumping pull-ups (broken in 5s)

15 shoulder taps

15 push-ups on foam roller (broken in 5s)

15 shoulder taps

15 sit-ups

15 shoulder taps

15 air squats


21:01.55

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Juan Fiallo
August 14th, 2024 at 10:15 am
Commented on: 240813

2 rounds of:

db push press 25# x25

25 jumping chin-ups

db push press 25# x25

25 push-ups

db push press 25# x25

25 reverse crunches

db push press 25# x25

25 air squats

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David Severn
August 14th, 2024 at 8:54 am
Commented on: 240813

Day late

Inter

Handstand feet on wall

17.39

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Karissa Van Liew
August 14th, 2024 at 2:13 am
Commented on: 240813

Intermediate option:

4 rounds for time:

15 shoulder taps

15 pull-ups with thick band

15 shoulder taps

15 push-ups, full body on ground

15 shoulder taps

15 sit-ups

15 shoulder taps

15 air squats

*In a handstand against the wall

21:27

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Lincoln Kerger
August 13th, 2024 at 11:31 pm
Commented on: 240813

Intermediate with feet on 30”box

21:10


Short on time, long day of travel, joint pain, etc. Still got a good shoulder pump.


Great work today everyone!

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Favo K
August 14th, 2024 at 12:50 am

Great work, you too, even with time constraints etc.!

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Coastie Nick
August 14th, 2024 at 4:54 pm

Good work bro

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Jeff Chalfant
August 13th, 2024 at 11:10 pm
Commented on: 240813

33:05 scaled to 15 of everything including hs walk

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Sam K
August 13th, 2024 at 10:34 pm
Commented on: 240813

Rx other than only HS walked 15' each round, which still took several attempts.

30:05


Son(16)

Same as me

32:17

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Favo K
August 13th, 2024 at 10:44 pm

Nice job both, as usual!

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Kyle Lynch
August 13th, 2024 at 9:40 pm
Commented on: 240813

4 rounds for time:

15 shoulder taps - slight incline plank/pike

15 pull-ups - jumping

15 shoulder taps

15 push-ups -incline

15 shoulder taps

15 sit-ups

15 shoulder taps

15 air squats

TT 19:52

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Coastie Nick
August 13th, 2024 at 9:18 pm
Commented on: 240813

Scale-subbed 25 HS shoulder taps (chest to wall) for the HSW. All else as posted:


25:27

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Favo K
August 13th, 2024 at 9:23 pm

Excellent job!

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Will Anderson
August 13th, 2024 at 8:39 pm
Commented on: 240813

Scaled sh taps from 20” box, jumping pullups. Otherwise Rx. 34:06. Man I’m slow at the situps.

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Favo K
August 13th, 2024 at 10:45 pm

For me, those push ups started feeling like slow motion; good work!

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Andrea Pobanz
August 13th, 2024 at 8:35 pm
Commented on: 240813

Intermediate Scaled - 24:41

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Jon Wilson
August 13th, 2024 at 8:22 pm
Commented on: 240813

1 min hsw practice in place of 25 ft walk

36:16

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Marco Rossi
August 13th, 2024 at 8:00 pm
Commented on: 240813

M-53/178/77kg:

- 15 shoulder taps

- 25 pull up

- 15 shoulder taps

- 25 pull up

- 15 shoulder taps

- 25 sit up

- 15 shoulder taps

- 25 air squat

Time: 11’57’’

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Lashaw Towles
August 13th, 2024 at 6:46 pm
Commented on: 240813

23:00

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Mike Andridge
August 13th, 2024 at 6:35 pm
Commented on: 240813

Scaled

4 rnds

alt db sh press 25# db's

20 ring rows

8:41

m/54/175

For my notes--I've been doing 100 push ups/sit ups/sqts every day of August in the AM, (stole it from Khalipa:)

and I did them before I saw the wod

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Coastie Nick
August 13th, 2024 at 9:12 pm

Good work, Mike

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Chris Jordan
August 13th, 2024 at 5:04 pm
Commented on: 240813

Rx’d, handstand walks up an incline

first round of pull-ups done Strict. Kipped after that.


45:42

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Favo K
August 13th, 2024 at 5:54 pm

Dang! Uphill HS walks, nice!

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Coastie Nick
August 13th, 2024 at 9:12 pm

Holy smokes

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Tom Cuff
August 13th, 2024 at 5:00 pm
Commented on: 240813

Scaled to CAP 15 (time constraint on workout time), 10 ft HS walk, 14 strict pull up on tree branch, 10 ft HS walk, 25 push ups, 10 ft HS walk, 25 sit up, 10 ft HS walk, 25 squats.

1 round

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Favo K
August 13th, 2024 at 5:55 pm

Great job getting in work on a tight schedule! Love the tree branch use!

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Michael Arko
August 13th, 2024 at 4:23 pm
Commented on: 240813

20 wall-facing shoulder taps for HSW (palms about 24" from wall)

jumping pull-ups

26:46

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Favo K
August 13th, 2024 at 5:56 pm

Awesome! I tried, but could not maintain the wall supported handstand with taps.

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Madelina Tuinder
August 13th, 2024 at 3:33 pm
Commented on: 240813

Intermediate scaled:


4 rounds for time: 16:37

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Favo K
August 13th, 2024 at 5:57 pm

Great time, nice work!

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Anthony White
August 13th, 2024 at 3:26 pm
Commented on: 240813

M 41 201# 69"

Did Angie Rx instead

24:29

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Favo K
August 13th, 2024 at 6:04 pm

That's a lot of work too; great time!

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Luis Oliveira
August 13th, 2024 at 3:06 pm
Commented on: 240813

23:16

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Favo K
August 13th, 2024 at 4:15 pm

Well done!

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Coastie Nick
August 13th, 2024 at 9:13 pm

Awesome

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jean vergnaud
August 13th, 2024 at 2:48 pm
Commented on: 240813

tried to do 25 hand releases on HS hold instead of the hsWalks but completed only 3rds in 25min so tried to finish the last rd without the HS in 30 min but got cap’d right after the push ups.

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Jonathan Elmore
August 13th, 2024 at 3:01 pm

Rx with 15 shoulder taps not sure why 15 (need more sleep maybe) 22:00

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Favo K
August 13th, 2024 at 4:16 pm

That's still a lot of shoulder intense work in 25 mins; good work!

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Favo K
August 13th, 2024 at 2:47 pm
Commented on: 240813

4 rounds for time:

25-shoulder taps in pike off box

25 pull-ups-jumping

25-shoulder taps in pike off box

25 push-ups-hand release

25-shoulder taps in pike off box

25 sit-ups

25-shoulder taps in pike off box

25 air squats

23:51

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Jonathan Elmore
August 13th, 2024 at 3:02 pm

You killed it!

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Patrick A
August 13th, 2024 at 6:02 pm

great job!

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Coastie Nick
August 13th, 2024 at 9:15 pm

Hand release? Animal

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Charles Meyers
August 13th, 2024 at 1:44 pm
Commented on: 240813

Beginner option:

4 rounds for time: 15:52

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Jonathan Elmore
August 13th, 2024 at 3:02 pm

Nice work as always!

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Jim Rix
August 13th, 2024 at 1:25 pm
Commented on: 240813

A little time constrained this morning...

4 RFT

50' bear crawl

15 pull-ups

25 push-ups

25 sit-ups

25 air squats

21:25


61/5'8"/155

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Jim Rix
August 13th, 2024 at 1:26 pm

Odd that we can post, but the WOD still won't load.

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Jonathan Elmore
August 13th, 2024 at 3:02 pm

Nice work Jim

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Favo K
August 13th, 2024 at 5:58 pm

It was odd; finally loaded. Good job on this one!

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Coastie Nick
August 13th, 2024 at 9:15 pm

Great work, Jim!

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Stacey Thompkins
August 13th, 2024 at 12:33 pm
Commented on: 240813

M/49/6'2"/185#


Scaled to HS shoulder taps facing the wall. The first round with 25 reps of each took just over 9 minutes so it would've taken around 40+ to finish. So did the last three rounds with 20 reps of each. Total time 31:29

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Jonathan Elmore
August 13th, 2024 at 3:03 pm

Way to get after it!

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Favo K
August 13th, 2024 at 5:59 pm

Great job! I couldn't maintain those at all after a couple of tries in warm up.

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Coastie Nick
August 13th, 2024 at 9:16 pm

Hell yeah, great job!

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Steve Lander
August 13th, 2024 at 12:24 pm
Commented on: 240813

4 rounds - 36:00, intermediate option.


  • Attempted shoulder taps from handstand position but had to drop to 48” box.


Great way to torch the shoulders this morning!

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Jonathan Elmore
August 13th, 2024 at 3:03 pm

Bonus points just for attempting! Good work!

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Favo K
August 13th, 2024 at 6:01 pm

Those are definitely a challenge! Torched shoulders indeed. Good job!

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Steven Thunander
August 13th, 2024 at 12:18 pm
Commented on: 240813

Globo wod: if your globo doesn’t allow handstand walk or piking on the wall do 75 feet of bear crawls or 50 feet of waiters walks with dumbbells adding up to 65% bodyweight total between the other movements. "Angie" movements as Rxed.

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Christopher Maggitti
August 13th, 2024 at 2:52 pm

Would wall walks be a good substitute; if so, how many?

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Mohamed Galmad
August 13th, 2024 at 2:59 am
Commented on: 240813

🙄

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Luis Oliveira
August 13th, 2024 at 3:05 am

Angie with a twist


4 rounds for time:

 

25-foot handstand walk

25 pull-ups

25-foot handstand walk

25 push-ups

25-foot handstand walk

25 sit-ups

25-foot handstand walk

25 air squats


Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge should cause you to manage your reps and think about strategic breaks. For example, breaking the pull-ups into consistent sets of 5-10 and minimizing rest between sets. Even though your capacity may allow for more, these strategic breaks can keep you “fresh” for longer and keep you in control of your workout.

 

Typically, Angie should be completed in 20 minutes or less. With the added challenge in today’s variation, athletes should aim to complete this workout in 30 minutes or less.

 

Less-experienced athletes should reduce the distance of the handstand walks and the reps of the other movements. Consider one of the options below based on your capacity and experience.


Intermediate Option

4 rounds for time:

 

15 shoulder taps*

15 pull-ups

15 shoulder taps

15 push-ups

15 shoulder taps

15 sit-ups

15 shoulder taps

15 air squats

 

*Choose from the options below:

- In a handstand against the walk

- With feet on a box

- In a pike position on the floor


Beginner Option

4 rounds for time:

 

15-foot bear crawl

10 jumping pull-ups

15-foot bear crawl

10 push-ups from the knees

15-foot bear crawl

10 sit-ups

15-foot bear crawl

10 air squats

Comment URL copied!
Umair Sohail
August 13th, 2024 at 3:34 am

Subscribe to the WOD email or use the app. Sometimes website takes time.

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Favo K
August 13th, 2024 at 10:42 am

Thanks for taking the time to post this, Luis. I do receive emails, but not all do, so I'm sure it was v. helpful, especially to the early crew!

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