Posted: Aug 12, 2020
Hump Day
CrossFit Siege – CrossFit
Metcon (Time)
Extended Warm up (10 min)
Set of 3 Push Press
WORKOUT
30-20-10-20-30:
Single Dumbbell Push Press (50/35)
Box Jumps 24/20
Jumping Lunges
Posted: Aug 11, 2020
Heat is On!
CrossFit Siege – CrossFit
Deadlift (Establish Set of 5)
Metcon (Time)
WARM-UP
3-4 ROUNDS (8:00 MINUTE CAP)
10 Sonics
10 Bootstrappers
10/10 Single Leg BB Deadlifts
Buy out: 400m Run
WORKOUT
FOR TIME
20 Deadlifts (AHAP)
50 Double Unders
800m Run
10 Deadlifts
50 Double Unders
400m Run
5 Deadlifts
50 Double Unders
(Score is Time)
Posted: Aug 10, 2020
Summer Gainz
CrossFit Siege – CrossFit
Metcon (AMRAP – Reps)
WARM-UP
AMRAP x 6 MINUTES
20 Deadbugs
8/8 Single Arm DB Strict Press
8/8 Single Arm DB Sumo Deadlift
8 Inch Worms + Push-Up
Buy out: 400m Run
WORKOUT
5 SETS FOR MAX REPS
1:00 – Devil’s Press (35/20)|(20/15)
1:00 – V-Ups or Tuck-Ups
1:00 – DB Renegade Row
1:00 – Max Diamond Pushups
-Rest 1:00 b/t Sets-
(Score is Reps)
FINISHER
EMOM x 6 MINUTES
4/4 DB Arnold Press
(No Measure)
Posted: Aug 07, 2020
When will we be back!?
CrossFit Siege – CrossFit
Metcon (AMRAP – Rounds and Reps)
WARM-UP
3 SETS
:30 DB Strict Press
:30 Goblet Squats
into…
AMRAP x 1 MINUTE
Max Mountain Climbers
PUSH x PULL STRENGTH
5 SETS FOR MAX REPS
1:00 – DB Bent over rows :30 L :30 R
-:30 Rest
1:00 – Max Push ups
-:30 Rest-
(Score is Reps)
WORKOUT
7 SETS
AMRAP x 2 MINUTES
5 *No jump Burpees*
10 DB Push Press 50/35
20 Double Unders
-:30 Rest b/t Sets-
*Pick-up where you left off
(Score is Rounds + Reps)
Posted: Aug 06, 2020
Will Football be back?
CrossFit Siege – CrossFit
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Metcon (5 Rounds for time)
WARM-UP
EMOM x 8 MINUTES
MIN 1 – :25 Lunges / :25 Step-Ups
MIN 2 – :25 BB Deadlift / :25 KB Swings
400m Run after EMOM
WORKOUT
EVERY 4:00 x 5 SETS
30 KB Russian Swings (53/35)
10 Box Jump Overs 24/20
10/10 SA DB Reverse Lunges (53/35)
(No Measure)
FINISHER
8 SETS
TABATA (:20 on/:10 off)
MOVT 1 – Glute Bridge Hold
MOVT 2 – Heel Taps over DB
Posted: Aug 05, 2020
Soccer is Back!
CrossFit Siege – CrossFit
Metcon (Time)
WARM-UP
AMRAP x 6 MINUTES
10 Alt. Elbow Punches
5 Good Mornings
5 Slow RDLs
5 Upright Rows
5 Shoulder Press
Into…
EMOM x 4 MINUTES
Min 1 – 5 Inchworms w/ Push-Up +
Max Bootstrappers
Min 2 – 10 Alt. Groiners + Max Squat Jumps
Deadlift (Build to a Set of 7)
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here