Posted: Sep 21, 2020
Jae
CrossFit Siege – CrossFit
Warm-up
Coach Led Dynamic
Metcon (No Measure)
E4M X 6 Rounds
18/14 Cal Bike or 20/18 Cal Row
12 Front Squats 95/65
10 B J overs 24/20
Posted: Sep 21, 2020
Goran
CrossFit Siege – CrossFit
Warm-up
400m Run
Right into
2 Rounds
20/10
-Good Mornings w/a Plate
-Plate Halos (Left)
-Halos (Right)
-Burpee Kick backs
-Bent over BB Rows
*Extended warm up
After Demo take 10 min to warm up to a few deadlift reps at heavier # than you’ll use in the WOD*
Metcon (Time)
3RFT
400m Run
12 Deadlifts BW
18 Burpees
21 Russian KB Swings 70/53
Posted: Sep 21, 2020
Tyler
CrossFit Siege – CrossFit
Warm-up
AMRAPX 6
12 Windmills
10 Ring Rows
14 Goblet Squats
8L/8R Push presses
Skill WOD
Take 5-10 Min to practice
Dubz/T2B w Coach
Metcon (AMRAP – Rounds and Reps)
20.2ish
4/4 S/A DB Thrusters 50/35
6 T2B
24 Dubz
Posted: Sep 21, 2020
Duncan
CrossFit Siege – CrossFit
Warm-up
5 Min Coach Led Mobility then…
2 Rounds 5 Reps of Each of.
-Snatch grip deadlifts
-Snatch high pulls
-Power snatches
-Power cleans
-P Jerks
Metcon (No Measure)
Every 3Min X 7 Rounds
7 P snatches 95/65
10 BF Burpees
7 Clean & Jerks
Posted: Sep 20, 2020
Bam
CrossFit Siege – CrossFit
Warm-up
AMRAP X 6
6 Lunge & Twists
8 Baby makers
10 Toy Soldiers
12 Pike to toe touch
Buy Out 400m
Metcon (No Measure)
EMOMX 18
Odd: 200m Run or 250m Row
Even: 15 wall ball 20/14
GUT CHECK!!!
Posted: Sep 20, 2020
Jimmy
CrossFit Siege – CrossFit
Warm-up
2 Rounds 20/10
-Jumping Jacks
-Down Ups
-Cossack Squats
Right into
2 Rounds w Barbell
-Deadlifts
-Hang High pulls
-P Cleans
-P Jerks
Metcon (No Measure)
Death by clean & jerks 115/85