WODs

Posted: Aug 18, 2019

Nilla Wafers

CrossFit Siege – CrossFit

Metcon (Time)

3 Rounds

21 Wall Balls 20/14

15 Box Jumps 24/20

12 KBS 50/35

9 C&J 115/80




Posted: Aug 18, 2019

Chips Ahoy

CrossFit Siege – CrossFit

Deadlift (3-1-3-1-3-1 (70-85%))

Metcon (Time)

3RFT

30 single DB H Clean & Jerks 50/35

25/18 Cal Bike

20 BF Burpees

15 Deadlifts 245/165




Posted: Aug 18, 2019

Keebler

CrossFit Siege – CrossFit

Squat Clean (10-2 )

Squat Clean cycling

10 Squat Cleans (45%)

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

Metcon (AMRAP – Rounds and Reps)

16M AMRAP

60 Double Unders

30/24 Calorie Row

5 Power Cleans 165/115

5 Hang Squat Cleans

5 Squat Cleans




Posted: Aug 18, 2019

Oreos

CrossFit Siege – CrossFit

Back Rack Lunge (4 X 20)

*20 Total reps off the rig

*pick a weight that is challenging yet unbroken

Metcon (Time)

For Time

20 C2B Pull Ups

400M Run

15 F Squats 135/95

800M

15 F Squats

400M Run

20 C2B




Posted: Aug 18, 2019

Pepperidge Farms

CrossFit Siege – CrossFit

Snatch (EMOM X 7 1 P Snatch + 1 HP Snatch)

Metcon (Time)

4 Rounds:

400 Meter Run

12 Dumbbell Power Snatches 50/35

21 Single Dumbbell Squats 50/35




Posted: Aug 18, 2019

Maria Crackers

CrossFit Siege – CrossFit

Metcon (Time)

Teams of 2

3 Rounds

600M Run (together)

50 Toes to Bar

30 Thursters 135/95