Posted: Jan 22, 2020
Cowboy
CrossFit Siege – CrossFit
Metcon (Time)
800m Row
21-15-9
Box Jumps 24/20
DB Snatch 55/35
800m Run
21-15-9
Renegade Rows (1,1,2,2) (no pushup)
Step Back DB Lunges
Posted: Jan 21, 2020
McGreggor
CrossFit Siege – CrossFit
Metcon (4 Rounds for time)
Every 4 minx 5 Rounds of:
400m Run
40 double unders
7 Front Squats 155/105
Rest 30 sec bt rounds
Posted: Jan 21, 2020
K.0
CrossFit Siege – CrossFit
Metcon (No Measure)
EMOM 18mins
Min1: 15 RUSSIAN SWINGS 55/35
Min2: 10 BURPEES
Min3: 3 POWER CLEANS 205/145
Finisher
8 rounds 20/10
Russian Twist
Slow Tuck-ups
Posted: Jan 19, 2020
UFC
CrossFit Siege – CrossFit
Metcon (AMRAP – Reps)
4 sets
5 min Amrap
24 Wall Balls (20/14)
16/12 Cal. Row
14 T2B
Max Single Arm DB Shoulder to Overhead (55/35) *
Rest 90 secs b/t rounds
*Alternate arms every 5 reps
Posted: Jan 11, 2020
49ers
CrossFit Siege – CrossFit
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Posted: Jan 11, 2020
Titans
CrossFit Siege – CrossFit
Metcon (Time)
4 RFT
250/200M Row
20 Pistols *DB Lunges
60 Double-Unders
12 Power Snatch 115/85
–Rest 2 min between rounds–