Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Rest Day

Post thoughts to comments here.

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, 15-ft.
20 single-leg squats, alternating
40 double-unders

Post rounds completed to comments.
Compare to 210819.

Scaling:
Today we are working on high-skill movements. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 220718.

Scaling:
Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.

4 rounds for time of:
Run 400 meters
20 ring dips

Post time to comments.
Compare to 141107.

Scaling:
Watch The Ring Dip and The Kipping Ring Dip and work your efficiency on today’s couplet.

Intermediate Option:
4 rounds for time of:
Run 400 meters
15 ring dips

Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips

Rest Day

Post thoughts to comments.

For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 800 meters

♀ 14-lb ball, 20-in box
♂ 20-lb ball, 24-in box

Post time to comments.

Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.

Intermediate Option:
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 800 meters

♀ 10-lb ball, 20-in box
♂ 14-lb ball, 24-in box

Beginner Option:
For time:
Run 400 meters
Then, 40-30-20-10 reps of the couplet:
  Wall ball
  Box jump
Then, run 400 meters

♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed and dumbbell load to comments.
Compare to 160415.

Scaling:
Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

♀ 10-lb DBs ♂ 15-lb DBs

10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.
Compare to 130830.

Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.

Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Rest Day

Post thoughts to comments.

Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)

♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

Scaling:
Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)

♀ 20-lb DBs, 20-in box
♂ 30-lb DBs, 24-in box

Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 sit-ups

5 rounds for time of:
Row 500 meters
15 bench presses

♀ 95 lb ♂ 135 lb

Post time to comments.
Compare to 190809.

Scaling:
Watch The Bench Press and Rowing for points of performance prior to warming up. Spend time in the warm-up working up to a load that will allow you to complete 10 consecutive bench presses.

Intermediate Option:
5 rounds for time of:
Row 500 meters
15 bench presses

♀ 75 lb ♂ 115 lb

Beginner Option:
3 rounds for time of:
Row 500 meters
15 bench presses

♀ 45 lb ♂ 75 lb

For time:
100 wall-ball shots

♀ 20-lb ball to 9-ft target
♂ 30-lb ball to 10-ft target

Post time to comments.
Compare to 180327.

Scaling:
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.

Intermediate Option:
For time:
100 wall-ball shots

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

Beginner Option:
For time:
75 wall-ball shots

♀ 6-lb ball
♂ 10-lb ball

Rest Day

Post thoughts to comments.

3 rounds, each for time of:
15 clean and jerks
30-calorie bike

Rest 2:00

♀ 85 lb ♂ 125 lb

Post each round time to comments.

Scaling:
Today we have a slightly lighter barbell than Grace. Beginners should look back to last month’s Grace effort and load the bar appropriately.

Intermediate Option:
3 rounds, each for time of:
15 clean and jerks
30-calorie bike

Rest 2:00

♀ 65 lb ♂ 95 lb

Beginner Option:
3 rounds, each for time of:
10 clean and jerks
20-calorie bike

Rest 2:00

♀ 45 lb ♂ 65 lb

For time:
70 burpees
50 kettlebell swings
30 chest-to-bar pull-ups

♀ 35-lb KB ♂ 53-lb KB

Post time to comments.

Scaling:
Push the pace on today’s chipper-style workout. Newer athletes can reduce the weight and reps in order to complete each movement in 1-3 sets.

Intermediate Option:
For time:
70 burpees
50 kettlebell swings
20 chest-to-bar pull-ups

♀ 35-lb KB ♂ 53-lb KB

Beginner Option:
For time:
40 burpees
30 kettlebell swings
20 ring rows

♀ 13-lb KB ♂ 26-lb KB

15 minutes to drill the press to handstand
Then,
15 minutes to build to a heavy single power snatch

Post press-to-handstand drills completed and snatch load to comments.

Scaling:
Watch Press to Handstand Progression: Plate Drill and Annie’s Press to Handstand Progression and work on the skill. For the second portion of your session, watch The Power Snatch and focus on going heavy from the ground to overhead. Beginners may choose skills practice such as plank holds or handstands. All athletes can go heavy in the power snatch, with newer athletes focusing on solid mechanics.

Rest Day

Post thoughts to comments.

Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.

Rest 3 minutes between rounds.

♀ 125-lb front squat, 30-in box
♂ 185-lb front squat, 36-in box

Post calories rowed each round to comments.
Compare to 180217.

Scaling:
Pick loads, rep numbers, and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.

Intermediate Option:
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.

Rest 3 minutes between rounds.

♀ 95-lb squat, 24-in box
♂ 135-lb squat, 30-in box

Beginner Option:
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.

Rest 3 minutes between rounds.

♀ 55-lb squat, 16-in box
♂ 75-lb squat, 20-in box

Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.
Compare to 210721.

Scaling:
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option:
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option:
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats

Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 strict bar muscle-ups

♀ 205-lb deadlift
♂ 315-lb deadlift

Post rounds completed to comments.
Similar to 180616.

Scaling:
This couplet combines a heavy weightlifting movement and a high-skill gymnastics movement. Pick a deadlift weight that is heavy but can be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups

♀ 185-lb deadlift
♂ 275-lb deadlift

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups

♀ 105-lb deadlift
♂ 155-lb deadlift

Rest Day

Post thoughts to comments.

Sadie Jane

Complete as many rounds as possible in 23 minutes:

16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans

♀125 lb ♂ 185 lb

Sadie Jane Huffer, 37, died on Feb. 17, 2023, when a roof collapsed in Anchorage, Alaska, at Turnagain CrossFit.

Huffer was a beloved wife, mother, daughter, and friend. She was born in Spokane, Washington, and came to Anchorage to study at the University of Alaska. After earning bachelor's and master's degrees in social work, she went on to become a licensed clinical social worker.

Described by loved ones as sensitive, loving, and caring, Huffer enjoyed knitting, picking blueberries, making bread, smoking salmon, and working out at Turnagain CrossFit.

Huffer is survived by her husband, John Paul; children, Tyler, Blaise, and Jane; sisters, Sarah Ransom and Samantha Lamphier; and parents, Denise and Ted Smith.

A memorial workout event is being held by Huffer's Turnagain CrossFit family on April 8 at 7 p.m. at The Dome in Anchorage. To help Huffer's family during this time, you may donate here.

Scaling:
Most athletes should be able to maintain the format and rep scheme of this workout. Reduce the load on the power cleans to a weight that allows you to maintain solid mechanics. Quick singles are acceptable.

Intermediate Option:
Complete as many rounds as possible in 23 minutes:

16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans

♀105 lb ♂ 155 lb

Beginner Option:
Complete as many rounds as possible in 23 minutes:

16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans

♀55 lb ♂ 75 lb

Split jerk 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.
Compare to 220405.

Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments.
Compare to 211003.

Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.

Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Rest Day

Post thoughts to comments.

3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.

Scaling:
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.

Intermediate Option:
3 rounds for time of:
30 dumbbell snatches
30 toes-to-bars

♀25-lb DB ♂ 35-lb DB

Beginner Option:
3 rounds for time of:
20 dumbbell snatches
20 hanging knee raises

♀10-lb DB ♂ 15-lb DB

Back squat 3-3-3-3-3 reps

Post loads to comments.
Compare to 220705.

Scaling:
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

AGQF Test 3

For time:
50 shuttle runs (1 rep = 50 ft)
7 rope climbs
25 bench presses
7 rope climbs
50 shuttle runs (1 rep = 50 ft)

♀ 125 lb ♂ 185 lb

Post time to comments.

Scaling:
Reduce the reps of shuttle runs in order to keep that portion under 5 minutes. If you are new to the rope climb, watch The Rope Climb (Basket) and The Rope Climb (Wrapping) and practice the wrapping styles, but consider modifying the movement for the workout. If you do not have access to a climbing rope, the towel pull-up is a comparable option. Reduce the load on the bench press in order to perform large sets.

Intermediate option:
For time:
50 shuttle runs (1 rep = 50 ft)
5 rope climbs
25 bench presses
5 rope climbs
50 shuttle runs (1 rep = 50 ft)

♀ 105 lb ♂ 155 lb

Beginner option:
For time:
30 shuttle runs (1 rep = 50 ft)
7 rope climbs, lying to standing
25 bench presses
7 rope climbs, lying to standing
30 shuttle runs (1 rep = 50 ft)

♀ 55 lb ♂ 75 lb

Rest Day

Post thoughts to comments.