WODs

Posted: Jun 17, 2018

GOAT

CrossFit Siege – CrossFit

Metcon (Time)

“Nicholas”

Teams of 2

4rds (each)

90 Dubz

28 Wall-balls 20/14

12 Bar Muscle ups/ 24 C2B/ 20 Pullups and 20 Pushups

11 Power Clean 155/105

*Dedicated to Nicolas Ortiz of Bogota, Colombia who is currently battling cancer*

GO HARD!

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Posted: Jun 17, 2018

Thursday Endurance

CrossFit Siege – Endurance

Metcon (Time)

2rds

1k row

800m run

50/40 cal bike

25 Burpees

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Posted: Jun 17, 2018

Simple Things

CrossFit Siege – CrossFit

Metcon (4 Rounds for time)

4rds

Every 6 min

400m run

21 DB Alt. Lunge (1,2,) (one OH and one hang)

15 Ring Dips

1 Rope Climb

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Posted: Jun 17, 2018

Everything

CrossFit Siege – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 DB Burpees

20 Pullups

25/20 Cal Row/Bike

Core WOD

12 min EMOM

Odd: 8 Strict T2B/K2E

Even: 30 Sec Seated L-sit Pulses

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Posted: Jun 17, 2018

Nasir

CrossFit Siege – CrossFit

Hang Cleans (EMOM)

S-WOD

9 min EMOM

Min 1-3: 3 Hang Clean

Min 4-6: 2 Hang Clean

Min 7-9: 1 Hang Clean

Metcon (Time)

4rds

20 Med-ball Clean 20/14

10 Push Press 155/105

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Posted: Jun 17, 2018

Endurance Tuesday

CrossFit Siege – Endurance

Metcon (Time)

30 rds

30 sec on/30 sec rest

Row or Bike

Core

35 Strict T2B/K2E for quality

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