WODs

Posted: Jan 22, 2020

Cowboy

CrossFit Siege – CrossFit

Metcon (Time)

800m Row

21-15-9

Box Jumps 24/20

DB Snatch 55/35

800m Run

21-15-9

Renegade Rows (1,1,2,2) (no pushup)

Step Back DB Lunges




Posted: Jan 21, 2020

McGreggor

CrossFit Siege – CrossFit

Metcon (4 Rounds for time)

Every 4 minx 5 Rounds of:

400m Run

40 double unders

7 Front Squats 155/105

Rest 30 sec bt rounds




Posted: Jan 21, 2020

K.0

CrossFit Siege – CrossFit

Metcon (No Measure)

EMOM 18mins

Min1: 15 RUSSIAN SWINGS 55/35

Min2: 10 BURPEES

Min3: 3 POWER CLEANS 205/145

Finisher

8 rounds 20/10

Russian Twist

Slow Tuck-ups




Posted: Jan 19, 2020

UFC

CrossFit Siege – CrossFit

Metcon (AMRAP – Reps)

4 sets

5 min Amrap

24 Wall Balls (20/14)

16/12 Cal. Row

14 T2B

Max Single Arm DB Shoulder to Overhead (55/35) *

Rest 90 secs b/t rounds

*Alternate arms every 5 reps




Posted: Jan 11, 2020

49ers

CrossFit Siege – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here




Posted: Jan 11, 2020

Titans

CrossFit Siege – CrossFit

Metcon (Time)

4 RFT

250/200M Row

20 Pistols *DB Lunges

60 Double-Unders

12 Power Snatch 115/85

–Rest 2 min between rounds–