Posted: Dec 02, 2020
Comet and Cupid
CrossFit Siege – CrossFit
Warm-up (No Measure)
7min AMRAP
3 Inch Worms
6 Box Step Overs
9 Kipping Swing
200m run
Metcon (Time)
4rds
400m run
7 Bar Muscle-ups/ 14 C2B
10 Burpee Box Jump Overs 24/20
Posted: Dec 01, 2020
Prancer and Vixen
CrossFit Siege – CrossFit
Warm-up (No Measure)
4rds
10 MB Front Squat
10 MB Good Morning
10/10 Standing MB Twist
10 MB Deadlift
Metcon (5 Rounds for time)
5rds
Every 3min
25 Wall-balls 20/14
15 Deadlifts 225/155
Core
8min EMOM
-40 sec low plank
-40 sec leg levers
Posted: Nov 28, 2020
Turkey Sandwhich
CrossFit Siege – CrossFit
Warm-up (No Measure)
25-20-10
Alt Lunges
Butt Kickers
Jumping Jacks
*200M Run after every round
Metcon (Time)
800m Run
30 Pull-Ups
30 Back Squats 105/85
400M Run
20 Pull ups
20 Back Squats 135/95
200M Run
10 Pullups
10 Back Squats 155/115
Posted: Nov 27, 2020
Grateful
CrossFit Siege – CrossFit
Warm-up (No Measure)
6min AMRAP
-10 Barbell Good mornings
-10 Barbell Strict Press
-10 Bent over rows
-20 Lateral Bar Hops
Metcon (AMRAP – Rounds and Reps)
Partner WOD
24min AMRAP
15 Deadlifts 135/95
12 HSPU’s / Strict DB Press
15 Hang Cleans
12 Lateral Bar Burpees
15 KBS
*Alternate movements for the entire AMRAP *one partner works/one Rest please no sharing equipment*
Posted: Nov 26, 2020
Turkey Trot
CrossFit Siege – CrossFit
Warm-up (No Measure)
Dynamic w Coach
5k Run (Time)
Max Effort 5k Run
Posted: Nov 25, 2020
Gravy Baby
CrossFit Siege – CrossFit
Warm-up (No Measure)
3 Rounds :25 :15
-Jumping Air Squats
-Kip Swings
-Alt DB Snatches
-PVC OH Squats
Metcon (5 Rounds for reps)
WOD
E5M x 5
-15/12 Cal Row 12/10 Cal Bike
-12 Wall Balls 20/14
-9 T2B
-7 P Snatches 95/65
-5 OH Squats