WODs

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.