WODs

Posted: Aug 12, 2018

Goodbye Summer Break

CrossFit Siege – CrossFit

Metcon (Time)

800m Run

20 Power Snatch (135/95)

400m Run

20 Power Snatch (135/95)

800m Run




Posted: Aug 12, 2018

Jansport

CrossFit Siege – CrossFit

Metcon (AMRAP – Reps)

EMOMx 20 minutes

1st- 10 SDHP 95/65 + burpees remainder of minute

2nd- 10 Pull ups + burpees remainder of minute

3rd 10 Hang Clean 95/65 + burpees remainder of minute

4th- Rest




Posted: Aug 12, 2018

#2 Pencils

CrossFit Siege – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#




Posted: Aug 12, 2018

College Rules vs Wide Ruled

CrossFit Siege – CrossFit

Strict Press (10 Min Cap)

5RM

Metcon (Time)

18-15-12-9-6-3

Front Squats (135/95)

Bar Facing Burpees




Posted: Aug 12, 2018

Thursday Endurance

CrossFit Siege – Endurance

Metcon (Time)

AMRAP 10 Minutes

30 OH Reverse Lunges 25/10

12/10 Cal Row

Then…

10 cal Bike

10 cal Row

10 KB Swings

10 T2B

then sets of 9.

Then sets of 8, etc

30 min cap




Posted: Aug 12, 2018

Siege Barbell

CrossFit Siege – Olympic Lifting

Metcon (Weight)

15 min to establish

1 rep Clean and Jerk

15 min to establish

3-Rep max Front Squat