WODs

Posted: Aug 01, 2021

Sunisa Lee

CrossFit Siege – CrossFit

Warm-up

400m Run

5Min AMRAP

10 BB Hang High Pulls

8 Lateral Bar Hops

6 walk outs (inch worm w/no push up)

Metcon (Time)

3RFT

25 Hang Cleans 95/65

25/18 Cal Bike

15 Push Ups




Posted: Aug 01, 2021

Ryan Murphy

CrossFit Siege – CrossFit

Warm-up

400m Run

Jumping Air Squats

Step Ups

Russian KBS

Snatch grip High Pulls

Then Snatch progressions w Coach

Snatch

1 RM

Metcon (Time)

3 RFT

21 Wall Balls 20/14

15 Box Jumps 24/20

12 KBS 50/35

9 Snatches 115/75




Posted: Jul 31, 2021

New Champion

CrossFit Siege – CrossFit

Metcon (Time)

Teams of 2

2 Rounds

600M Run (together)

50 Power Snatches 95/65

40 Burpee Box Jump Overs (24″/20″)




Posted: Jul 31, 2021

Caeleb Dressel

CrossFit Siege – CrossFit

Warm-up

400M Run

6min Dice Game

Metcon (Time)

30 Pull Ups

400M Run

15 F Squats 135/95

800M

15 F Squats

400M Run

30 Pull Ups




Posted: Jul 31, 2021

Katie Ledecky

CrossFit Siege – CrossFit

Warm-up

400m Run

12-9-6

-DB strict press

-DB Squats

-DB Good Mornings

Core WOD

3 Rounds :30/:15

-Bird Dogs

-Wall Sits

Metcon (Distance)

Every 3 M x 5 Rounds

5 Burpees

AMRAP

S/A DB OH Lunges 50/35

1 Min Rest




Posted: Jul 31, 2021

Regan Smith

CrossFit Siege – CrossFit

Warm-up

500M Row

400M Run

20 Cal Bike

Clean and Jerk

Metcon (Time)

5m AMRAP X 4 Rounds

400m Run

7 Deadlifts 115/75

5 Power Cleans

3 STOHs

Rest 2m