WODs

Posted: Feb 23, 2020

Grant Delpit

CrossFit Siege – CrossFit

Back Squat

Metcon (AMRAP – Rounds and Reps)

18M AMRAP

30 Dubz

20 Wall Balls 20/14

15/12 Cal Bike 18/15 Cal Row




Posted: Feb 23, 2020

Justin Herbert

CrossFit Siege – CrossFit

Metcon (Time)

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings 53/35

400 Meter Run

75 Hang Cleans 95/65

800M Row *switch every 200m

50  C2B Pull-Ups/ 60 Pull Ups

400 Meter Run

75 Hang Cleans 95/65

800M Row *

100 Kettlebell Swings

*Both athletes perform the run at the same time.

*Switch Row after 200M




Posted: Feb 23, 2020

Joe Burrow

CrossFit Siege – CrossFit

Metcon (No Measure)

EMOMx5

12/10 Cal Bike

-Rest 90 secs-

EMOMx5

12 DB Front Squat  35/25

-Rest 90 secs-

EMOMx5

10 Burpee Box Jumps 24/20

GUT CHECK!!!

4 Sets

12 KB Deadlifts

15 Russian Swings

As Heavy As Possible




Posted: Feb 23, 2020

Jerry Jeudy

CrossFit Siege – CrossFit

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Dumbbell Lungesters

*6 T2B after every set




Posted: Feb 23, 2020

Chase Young

CrossFit Siege – CrossFit

Clean & Jerk

Take 10-15 min

To refine Clean & Jerk technique

Metcon (Weight)

Every :30 secs for 20 min

1 Power Clean and Jerk (205/145)




Posted: Feb 23, 2020

CeeDee Lamb

CrossFit Siege – CrossFit

Metcon (Time)

3 RFT

21 Snatch Grip Deadlifts 95/65

200m Run

15 P Snatches

200M Run

9 OHS

200M Run