Posted: Jan 28, 2021
MVP
CrossFit Siege – CrossFit
Warm-up (No Measure)
20-16-12
PVC
-Up & Overs
-Single Ring Rows
-Thrusters
-Seated Knee Tucks
Metcon (No Measure)
EMOM X 8
-18 Wall Balls 20/14
-15 Pull ups
Rest 2 Min
EMOM X 8
-18 KB Russian Swings
-15 Plate G2O
Rest 2 Min
EMOM X 8
:30 Alt V-Ups
:30 Super man Hold
*Core EMOM Last*
Posted: Jan 27, 2021
5 Rings
CrossFit Siege – CrossFit
Warm-up (No Measure)
400m Run
2 Rounds
15 DB Good mornings
12/12 DB High Pulls
10/10 DB Snatches
8/8 DB Strict Press
Complex
Every 90 sec X 5 Rounds
2 P Cleans + 2 Jerks
Metcon (4 Rounds for time)
Every 4 min x 4
200M Run
12 Hang P Snatch 95/65
15 Box Jump Overs 24/20
Posted: Jan 26, 2021
RIP Kobe + Gigi
CrossFit Siege – CrossFit
Warm-up (No Measure)
2 Rounds :30 @ each station right into next station
-Hollow Hold
-Active Hang Hold on the rig
-Alt KB Curtsy Lunges
-KB DeadLifts
Metcon (AMRAP – Rounds and Reps)
AMRAP X 24
18 cal bike or row
13 deadlifts 185/125
8 T2B
Kobe #24
18X All-Star
Gigi 13yrs old
Gigi #8
Posted: Jan 25, 2021
Black Mamba
CrossFit Siege – CrossFit
Warm-up (No Measure)
3 Rounds
25/10
-F Squat Hold
-Lateral Bar Hops
-HRPUs
Metcon (Time)
27-21-15-9-3
Front squats 135/95
Lateral Bar Burpees
Core
2 Rounds
:30/10
-Low Plank
-Right Plank
-High Plank
-Left Plank
Posted: Jan 23, 2021
Love
CrossFit Siege – CrossFit
Warm-up (No Measure)
Warm up
Coaches Choice
Metcon (No Measure)
[0:00-5:00]: 800m Run
[5:00-10:00]: 50 Thrusters 75/55 45/35
[10:00-15:00]: 30 Strict Pull-ups
[15:00-20:00]: 50 Thrusters*
[20:00-25:00]: 800m Run
Posted: Jan 22, 2021
Dream
CrossFit Siege – CrossFit
Warm-up (No Measure)
9min
2 ROUNDS
10 Split Squats
10 Alt Step ups
W/ remaining time AMRAP
:30 Jump Rope**
12 KB DL
12 Russian Swings
12 Jumping Air Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 MINUTES
50 Double Unders
25 Russian KB Swings (70/53)|(53/35)
20 KB Goblet Reverse Lunge 50/35
15 Box Step ups 24/20