WODs

Posted: May 19, 2019

Scorpion

CrossFit Siege – CrossFit

Metcon (Time)

Teams of 2

Relay Style

5rds (each)

12/9 Cal Bike

9 Clean and Jerk 135/95

2 Rope Climbs

Core WOD

Core WOD

100 Leg Levers

100 Flutter Kicks

50 Sit-ups

50 Flutter Kicks




Posted: May 19, 2019

Johnny Cage

CrossFit Siege – CrossFit

Metcon (Time)

3rds

800m Run

20 Box Jumps 24/20

10 Burpee Pull-ups

5 MU




Posted: May 12, 2019

Iron Throne

CrossFit Siege – CrossFit

Metcon (Weight)

30-20-10

Single DB Lateral Lunges (L+R=2)

Push ups

Metcon (Time)

100 Double Unders

50 T2B

100 Double Unders

50 Pull Ups

100 Double Unders

50 OH Walking Lunges (45/35)




Posted: May 12, 2019

Fight Gone Bad

CrossFit Siege – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest




Posted: May 12, 2019

King Slayer

CrossFit Siege – CrossFit

EWOD

3X400M Run

(1:1 Ratio)

Metcon (5 Rounds for reps)

Every 3:00min (5rds)

12 V-Ups

14 DB Snatches 45/35

18 Air Squats

remaining time: Burpees




Posted: May 12, 2019

Tuesday Endurance

CrossFit Siege – Endurance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

24-18-14-10-6

Cal Bike

Devil’s Press

3:00 Rest

AMRAP x 15 Minutes

500m Row

10 Burpee to Target

15 KB Swings