WODs

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