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Seven Sweethearts WOD

February 12 @ 11:00 am 1:00 pm EST

Seven Sweethearts Even Cover

Event Includes

  • First Place Finishers in Beginner, Intermediate, and Rx win a free two-hour powerlifting session and the coveted Seven Sweethearts Trophy Mug.
  • Mug-holders Raffle.
  • After the workout, celebrate with your friends with Potluck
  • Complimentary hot chocolate with all the fixings.


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Workout Details

Saturday, February 12, 2022, 11AM-1PM.  The Seven Sweetheart WOD takes 7 Classic Girls Workouts and combines them into one memorable workout.

Bring Your Own Mug

Please BYOM, Bring Your Own Mug, for hot chocolate and all the fixings.

Mug-holders Raffle

If you won a Sand & Steel trophy mug or you bought one, bring it.  All members with a Trophy Mug from any event are eligible to win a $25 Apparel Raffle.  Each mug is a chance to win.


Please bring some delicious for 6 people.  We have a microwave to reheat food and a fridge to keep it cold.  Please specify what you are bringing in the checkout notes.

The Seven Sweethearts WOD

Rx – Seven Sweethearts

  • Light Karen 150 Wall balls 8/6
  • 1/2 Grace 15 Squat Clean & Split Jerks 135/95
  • 1 Round of Helen 400m Run, 21 KB Swings (53/44), 12 Pullups
  • 2 Rounds of Nancy 400m & 15 Overhead Squats (95/65)
  • 3 Rounds of Cindy 5 pullups, 10 pushups, 15 Air Squats
  • 1/2 Isabel 15 Snatches 135/95
  • Final Round of Heavy Fran 9 Thrusters 135 & Weighted Pullups (20/14)

Intermediate – Seven Sweethearts

  • Light Karen 125 Wall balls 8/6
  • 1/2 Grace 15 Squat Clean & Split Jerks 115/75
  • 1 Round of Helen 400m Run, 21 KB Swings (44/35), 12 Pull-ups (Banded)
  • 2 Rounds of Nancy 400m & 15 Overhead Squats (75/45)
  • 3 Rounds of Cindy 5 pullups (Banded), 10 pushups (Hand Release), 15 Air Squats
  • 1/2 Isabel 15 Snatches 115/75
  • Final Round of Heavy Fran 9 Thrusters 115/85 & Thin Band Pullups

Beginner – Seven Sweethearts

  • Light Karen 100 Wall balls 8/6
  • 1/2 Grace 15 Squat Clean & Split Jerks 95/55
  • 1 Round of Helen 400m Run, 21 KB Swings (35/22), 24 Jumping Pullups
  • 2 Rounds of Nancy 400m & 15 Overhead Squats (65/35)
  • 3 Rounds of Cindy 10 jumping pullups, 20 kneeling pushups (Hand Release), 30 TRX Squats
  • 1/2 Isabel 15 Snatches 95/55
  • Final Round of Heavy Fran 9 Thrusters 95/65 & Suppinated Inverted Row to Chest

The Seven Girls (Rx Weights Shown)

Leading up the Seven Sweethearts WOD, we’ll do each of the Seven Girl WODs, one a time so you can determine your scaling and work on your technique in class or in foundations.

Target is 25 minutes and 30 minutes cap.

Helen – Target 16 Minutes : Cap 20 Minutes (Feb 2)

Three rounds for time: 400-meter run, 21 kettlebell swings (53/35lb), 12 pull-ups.

Swing, Run, Pull.  You’ll find the pullups are easy part of this breathtaking WOD.

Grace – Target 3 Minutes : Cap 6 Minutes (Feb 4)

For time: 30 clean-and-jerks (135/95lb).

30 Clean and Jerks is way harder than you expect it’ll be – it’s challenging at the Rx — it’s 6th gear from 3-2-1 Go.  Power Clean & Push Jerk are recommended.

Cindy – Target 17 Rounds : Minimum 12 Rounds (Feb 5)

As many rounds as possible (AMRAP) in 20 minutes: 5 pull-ups, 10 push-ups, 15 air squats.

Cindy takes 3 classic bodyweight exercises and combines them into a challenging WOD.

Nancy – Target 15 Minutes : Cap 20 Minutes (Feb 7)

For time: five rounds of 400-meter run and 15 overhead squats (95/65lb).

Nancy combines running with the OHS. 95 is a heavier weight for the OHS so this simple-looking WOD is plenty hard in the required volume.  Work on your weaknesses.

Isabel – Target 8 Minutes : Cap 12 Minutes (Feb 8)

For time: 30 snatches (135/95lb).

Grace’s evil sister, Isabel is 30 snatches for time at #135.  This one is tough.

Karen – Target 15 Minutes : Cap 20 Minutes (Feb 9)

For time: 150 wall ball shots (20/14lb).

Simple and effective for measuring conditioning, Karen is 150 Wall balls AFAP – we have a 25# medball if anyone thinks this one looks too easy.

Heavy Fran – Target 10 Minutes : Cap 14 Minutes (Feb 10)

15-12-9 Thrusters (135/95 lb) & Weighted Pull-Ups (45/30 lb)

Fran is challenging, this one is a beast.  A sprint WOD at heavy-weight.  Bite down and keep moving to get through it.

One Minute Headstart

Any member that successfully completes all 7 Practice WODs within two minutes of the target time in class gets a one-minute headstart for the actual workout.  Work with your coach and make intelligent decisions on scaling.


You Complete Isabel with 95 pounds in 17 minutes.
✓ You Complete Helen in 15 minutes, but you shorten the run to 200m because you haven’t been running.
You Complete 13 Rounds of Cindy, but you scale the pullups to jumping pullups.
✘ You Complete Grace in 10 minutes, but you switch your weight halfway through because your ego bit off more than your engine can chew.
✘ You Complete Karen in 20 minutes, but you did at the Rx.

Your Goal on All Workouts Should be to Finish Within the Target Time

  • CrossFit workouts are designed to take different amounts of time at a program level.
  • Going too heavy or doing too many reps exposes you to an increased risk of injury without any benefit.
  • Scale your workouts so you finish +/- 2 minutes from the target.  Reduce reps, reduce load, switch to easier technical movements.
  • Use the skill work time and Prove-It! rounds to determine what is a good scaling.
  • Look at your past times on SugarWOD for these WODS — we have done them before.
  • The maximum benefit for strength & conditioning is realized by working faster
  • CrossFit Metcons are more about speed than they are about weight — that’s why we do heavy days — to build strength.

Seven Sweethearts Merch


February 12
11:00 am – 1:00 pm ESTw
$16.00 – $20.00
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