Posted: Jul 14, 2019
French Toast
CrossFit Siege – CrossFit
Skill WOD
10 Min Pull Ups
*strength
* Skill/Kip
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
40-30-20
Pull ups
Push ups
Posted: Jul 14, 2019
Chicken & Waffles
CrossFit Siege – CrossFit
Metcon (Time)
“Chicken and Waffles”
24 Hang Power Cleans (95/65)
24 Burpees Over Bar
24 Wall Ball 20/14
Rest 2 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Bar
21 Wall Ball
Rest 2 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Bar
15 Wall Ball
Posted: Jul 14, 2019
Avocado Toast
CrossFit Siege – CrossFit
Metcon (Weight)
Every min (8 mins)
10/8 Calorie Bike
Rest 1 min
Every min (8 mins)
6 Deadlifts 275/195
Rest 1 min
Every min (8 mins)
8 DB Push Press 55/35
Posted: Jul 14, 2019
Endurance Tuesday
CrossFit Siege – Endurance
Metcon (2 Rounds for time)
2 Rounds
On the 15:00:
800m Run
60/40 Calorie Bike
40/30 Calorie Row
Posted: Jul 14, 2019
Eggs Benedict
CrossFit Siege – CrossFit
Back Squat (5X5 @ 75% **2 Sec Pause**)
Metcon (3 Rounds for time)
Every 5 minutes for 3 Rounds:
12 Front Squats 135/95
15 T2B
400m Run
Posted: Jul 14, 2019
Belgium Waffles
CrossFit Siege – CrossFit
Power Clean (Working up to a heavy 2)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Cleans (135/95)
7 Burpees
200 Meter Run