WODs

Posted: Jan 28, 2021

MVP

CrossFit Siege – CrossFit

Warm-up (No Measure)

20-16-12

PVC

-Up & Overs

-Single Ring Rows

-Thrusters

-Seated Knee Tucks

Metcon (No Measure)

EMOM X 8

-18 Wall Balls 20/14

-15 Pull ups

Rest 2 Min

EMOM X 8

-18 KB Russian Swings

-15 Plate G2O

Rest 2 Min

EMOM X 8

:30 Alt V-Ups

:30 Super man Hold

*Core EMOM Last*




Posted: Jan 27, 2021

5 Rings

CrossFit Siege – CrossFit

Warm-up (No Measure)

400m Run

2 Rounds

15 DB Good mornings

12/12 DB High Pulls

10/10 DB Snatches

8/8 DB Strict Press

Complex

Every 90 sec X 5 Rounds

2 P Cleans + 2 Jerks

Metcon (4 Rounds for time)

Every 4 min x 4

200M Run

12 Hang P Snatch 95/65

15 Box Jump Overs 24/20




Posted: Jan 26, 2021

RIP Kobe + Gigi

CrossFit Siege – CrossFit

Warm-up (No Measure)

2 Rounds :30 @ each station right into next station

-Hollow Hold

-Active Hang Hold on the rig

-Alt KB Curtsy Lunges

-KB DeadLifts

Metcon (AMRAP – Rounds and Reps)

AMRAP X 24

18 cal bike or row

13 deadlifts 185/125

8 T2B

Kobe #24

18X All-Star

Gigi 13yrs old

Gigi #8




Posted: Jan 25, 2021

Black Mamba

CrossFit Siege – CrossFit

Warm-up (No Measure)

3 Rounds

25/10

-F Squat Hold

-Lateral Bar Hops

-HRPUs

Metcon (Time)

27-21-15-9-3

Front squats 135/95

Lateral Bar Burpees

Core

2 Rounds

:30/10

-Low Plank

-Right Plank

-High Plank

-Left Plank




Posted: Jan 23, 2021

Love

CrossFit Siege – CrossFit

Warm-up (No Measure)

Warm up

Coaches Choice

Metcon (No Measure)

[0:00-5:00]: 800m Run

[5:00-10:00]: 50 Thrusters 75/55 45/35

[10:00-15:00]: 30 Strict Pull-ups

[15:00-20:00]: 50 Thrusters*

[20:00-25:00]: 800m Run




Posted: Jan 22, 2021

Dream

CrossFit Siege – CrossFit

Warm-up (No Measure)

9min

2 ROUNDS

10 Split Squats

10 Alt Step ups

W/ remaining time AMRAP

:30 Jump Rope**

12 KB DL

12 Russian Swings

12 Jumping Air Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

50 Double Unders

25 Russian KB Swings (70/53)|(53/35)

20 KB Goblet Reverse Lunge 50/35

15 Box Step ups 24/20