Posted: May 25, 2020
Wash, rinse, repeat, sanitize.
CrossFit Siege – CrossFit
Warm-up
1 ROUND
50 Single Unders
50 Mountain Climbers
12 Reverse Lunges
12 Good Mornings
Into…
1 ROUND
50 Single Unders
50 Mountain Climbers
12 Front Rack Reverse Lunges
12 Barbell Good Mornings
Into…
1 ROUND
50 Single Unders
50 Mountain Climbers
15 Tempo Deadlifts (1111)
Metcon (Time)
WOD
5 SETS
12 “Library” Deadlifts
50 Double Unders
-Rest :30 b/t Sets-
**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar
Posted: May 25, 2020
Mask On!
CrossFit Siege – CrossFit
Warm-up
1 ROUND
400m Run
:25 High Kicks
:25 High Knees
:25 Elbow to Instep
:25 Butt Kickers
:25 Lunge + Twist
Into…
3 ROUNDS
8 Strict Press
6 Bent Over Row
4 Burpees
Metcon (Time)
S-wod
ON A 12:00 RUNNING CLOCK…
3×5 Tempo Strict Press (2121)*
WOD
4rds
400m Run
12 Push Press (95/65)
Finisher (optional)
1:00 Child’s Pose
1:00 Samson Stretch (L)
1:00 Samson Stretch (R)
1:00 Child’s Pose
Posted: May 24, 2020
Keep on Zoomin’ on…
CrossFit Siege – CrossFit
Warm-up
7min Amrap
15 Mountain Climbers
12 Alt Lunges
10 Jumping Air Squats
Metcon (No Measure)
WOD
EMOM x 18min
Min1: :45sec Max Thrusters 95/65
Min2: :45sec Front Rack Hold
Min3: :45 sec Hollow Hold
Post WOD Stretch
Posted: May 24, 2020
10 feet please
CrossFit Siege – CrossFit
Warm-up
EMOM x 9 MINUTES
MIN 1 – 15 Tempo Air Squats
MIN 2 – 15 Good Mornings
MIN 3 – :40 Hollow Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
15 V-ups
:30 Plank Hold
10 Front Squats (95/65)
10 Hang Power Clean
:30 Hollow Hold
Posted: May 24, 2020
Exit through the back
CrossFit Siege – CrossFit
Warm-up
Coaches Choice
Metcon (AMRAP – Rounds and Reps)
WOD
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings(53/35)
12 Burpees
9 Sit-ups
-Rest 1:00-
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings
(53/35)
12 Burpees to Plate
9 Toes to Bar
Finisher
8 SETS, :30 ON / :15 OFF
MOVT 1 – Elbow Plank KB Taps
MOVT 2 – Tuck Hold
*Alternating Movements for
total of 8 Sets.
Posted: May 24, 2020
Memorial Day Murph
CrossFit Siege – CrossFit
Warm-up
1 ROUND
1 Min of Jumping Jacks
:30 Down Ups
1 Min of Air Squats
:30 High Knees
1 Min of Inch Worms
:30 of Groiners
1 Min of arm Circles
:30 of Butt Kickers
1 Min of Alternating Lunges
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Metcon (Time)
Memorial Day Murph @ Home
1 Mile Run
100 DB/ KB Swings or Sit ups
200 Push-Ups
300 Air Squats
1 Mile Run
Metcon (Time)
Baby MURPH
800M Run
50 Sit ups
100 Push ups
150 Air Squats
800M Run
*recommended for the scaled athlete. Especially those who have not been working out as often.