WODs

Posted: Dec 02, 2020

Comet and Cupid

CrossFit Siege – CrossFit

Warm-up (No Measure)

7min AMRAP

3 Inch Worms

6 Box Step Overs

9 Kipping Swing

200m run

Metcon (Time)

4rds

400m run

7 Bar Muscle-ups/ 14 C2B

10 Burpee Box Jump Overs 24/20




Posted: Dec 01, 2020

Prancer and Vixen

CrossFit Siege – CrossFit

Warm-up (No Measure)

4rds

10 MB Front Squat

10 MB Good Morning

10/10 Standing MB Twist

10 MB Deadlift

Metcon (5 Rounds for time)

5rds

Every 3min

25 Wall-balls 20/14

15 Deadlifts 225/155

Core

8min EMOM

-40 sec low plank

-40 sec leg levers




Posted: Nov 28, 2020

Turkey Sandwhich

CrossFit Siege – CrossFit

Warm-up (No Measure)

25-20-10

Alt Lunges

Butt Kickers

Jumping Jacks

*200M Run after every round

Metcon (Time)

800m Run

30 Pull-Ups

30 Back Squats 105/85

400M Run

20 Pull ups

20 Back Squats 135/95

200M Run

10 Pullups

10 Back Squats 155/115




Posted: Nov 27, 2020

Grateful

CrossFit Siege – CrossFit

Warm-up (No Measure)

6min AMRAP

-10 Barbell Good mornings

-10 Barbell Strict Press

-10 Bent over rows

-20 Lateral Bar Hops

Metcon (AMRAP – Rounds and Reps)

Partner WOD

24min AMRAP

15 Deadlifts 135/95

12 HSPU’s / Strict DB Press

15 Hang Cleans

12 Lateral Bar Burpees

15 KBS

*Alternate movements for the entire AMRAP *one partner works/one Rest please no sharing equipment*




Posted: Nov 26, 2020

Turkey Trot

CrossFit Siege – CrossFit

Warm-up (No Measure)

Dynamic w Coach

5k Run (Time)

Max Effort 5k Run




Posted: Nov 25, 2020

Gravy Baby

CrossFit Siege – CrossFit

Warm-up (No Measure)

3 Rounds :25 :15

-Jumping Air Squats

-Kip Swings

-Alt DB Snatches

-PVC OH Squats

Metcon (5 Rounds for reps)

WOD

E5M x 5

-15/12 Cal Row 12/10 Cal Bike

-12 Wall Balls 20/14

-9 T2B

-7 P Snatches 95/65

-5 OH Squats