Workout of the Day

02.24.23

Option A

4 rounds : every 5-min

20/18 cal bike
20 kb swings (24/16)
20 box jumps (24/20)

Option B

CrossFit Games 23.2

23.2A:

15-min amrap

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

02.23.23

10 rounds (30-min)

250m row
30 “unbroken” double unders/60 singles
- :30 rest between sets

*jump rope must be unbroken, if you mess up start back at 0″

in remaining class time, work on mobility

02.22.23

6 sets : e2mom

high hang power snatch (hip)

3 @ 50%
3 @ 55%
3 @ 60%
3 x 2 @ 65%

*pause in catch*

emom 10-min

odd : 15 wall ball
even : 12/10 cal bike

rest 2 – min

emom 10-min

odd : 10 power snatch (95/65)
even : 12/10 cal bike

02.21.23

emom x 10

3 behind the neck push press (neutral grip)

for time (18-min)

3 rounds
- 12 alternating arm db snatch (50/35)
- 4 burpee pull ups
  - rest 2-min
2 rounds
- 24 alternating arm db snatch
- 8 burpee pull ups

02.20.23

Option A

3 rounds : e3mom

400m run
20 burpee box jump overs (24/20)
200m run + 10 thrusters (115/75)

Option B

CrossFit Games Open 23.1

14-min amrap

60-calorie row
50 toes-to-bars
40 wall-ball
30 power cleans (135/95)
20 muscle-ups

*must submit score by 8pm*

02.19.23

4 rounds : e7mom

20/18 cal bike
25 kb swings
30 air squats
60 double unders

02.17.23

Option A

4 rounds (14-min)

15/12 cal bike
10 db hang clean & jerk (50/35)
5 wall walks

Option B

CrossFit Games Open 23.1

14-min amrap

60-calorie row
50 toes-to-bars
40 wall-ball
30 power cleans (135/95)
20 muscle-ups

after workout, complete the following..

3 x 10 : rdl (light/moderate)
2 x 15 : rb scap retraction

02.16.23

for time (30-min)

150/120 cal bike

emom : 5 burpees

*workout starts with 5 burpees*
follow this pattern until all calories are completed.
if burpees take more than :20, scale reps to 3

in remaining class time work on mobility.

02.15.23

15-min amrap

10 front squats (115/75)
15 box jump overs (24/20)
200m run

min 15- 20 :

max out clean

02.14.23

Valentine Day Partner WOD

reps are divided in half

14-min amrap

60 double unders
20 t2b
10 power snatch

*increase weight on snatch each round*

men (75, 95, 115, 135, 155, 185)
woman (55, 65, 75, 85, 95, 105, 125)

min 14 – 24:

max out snatch

02.13.23

SIGN UP FOR THE CROSSFIT GAMES OPEN

workouts will be released Thursday night and programmed into Saturday’s Group Class

ohs : e2mom

sets 1 – 3 :
- 3 behind neck push press
- 3 ohs
sets 4 – 6 :
- 3 ohs

for time (16-min)

75 air squats
25 push ups
50 wall ball
25 push ups
75 air squats

02.12.23

1st quarter 8-min amrap

10 kb swings
100m run

2nd quarter 8-min amrap

10 jumping lunges
20 situps

HALFTIME – 4-min rest 3rd quarter 8-min amrap

100m run
10 kb swings

4th quarter 8-min amrap

20 sit ups
10 jumping lunges

*2-min warning, AMRAP Burpees*

Workout of the Day

02.24.23

02.23.23

02.22.23

02.21.23

02.20.23

02.19.23

02.17.23

02.16.23

02.15.23

02.14.23

02.13.23

02.12.23

WOD Archive

Get Started

Free Intro

Visit Us

CrossFit Nine7