WOD

Tue, Aug 4

Coach B

We're getting gymnastic-ky this month and this WOD definitely delivers. We have a fast-paced and higher-skill workout that will challenge your shoulders and midline but we're also expecting you to push the pace with this benchmark WOD named, 'Muscle-Up Annie'.

Traditional 'Annie' includes double-unders and sit-ups and today you'll add some strict muscle-ups too! You may choose one of the Rx versions or modify to your own adventure. It should be a fun one!

Congrats on 300 classes, Kelly!!! Amazing! 🎉💪🏻🎉💪🏻🎉💪🏻

Welcome: Karen

CrossFit 20260804

MUSCLE-UP ANNIE

Strength + Skill 2026 0804

CrossFit 20260804

(No Results Tracked)
Welcome to August! We’ll focus on gymnastics skills throughout August.
Expect to see efforts and skill work that incorporate bodyweight movements, and a broader focus on moving through space more efficiently. You can also look forward to seeing the Community Cup workouts.

WARM-UP:
200m walk
:30 single-unders
:30 inchworm
:30 high jump single-unders
:30 up-downs
:30 hollow rocks
:30 single-single-doubles
30 inchworm + push-ups
:30 AbMat sit-ups
:30 double-unders
:30 burpees

WOD MOVEMENT REVIEW & WARM-UP:
Strict muscle-up

Every 2:00 x 10mins:
Pick a challenging muscle-up drill and perform 3-5 reps

BENCHMARK WOD 'MUSCLE-UP ANNIE': For time
Rx:
STIMULUS Sub-15:00
50-5-40-4-30-3-20-2-10-1 reps
Double-unders (50-40, etc.)
AbMat sit-ups (50-40, etc.)
Strict muscle-ups (5-4, etc.)

Rx2
50-40-30-20-10 reps
Double-unders
AbMat sit-ups
– Perform 2 strict muscle-ups after each round

Rx3
30-3-20-2-10-1 reps
Single-unders (30-20, etc.)
Feet-anchored sit-ups (30-20, etc.)
Low-ring transitions (3-2, etc.)

STIMULUS NOTES:
Sub-15:00; advanced athletes in sub-10:00
Double-unders in 1:00 or less for the first two rounds
Sit-ups in no more than 2 sets each round.
Muscle-ups in sets or quick singles; no more than :15 rest

STRETCHING:
1:00 Cobra stretch
1:00 foam roll calves
1:00 calf stretch