WODs

Posted: Sep 21, 2020

Jae

CrossFit Siege – CrossFit

Warm-up

Coach Led Dynamic

Metcon (No Measure)

E4M X 6 Rounds

18/14 Cal Bike or 20/18 Cal Row

12 Front Squats 95/65

10 B J overs 24/20




Posted: Sep 21, 2020

Goran

CrossFit Siege – CrossFit

Warm-up

400m Run

Right into

2 Rounds

20/10

-Good Mornings w/a Plate

-Plate Halos (Left)

-Halos (Right)

-Burpee Kick backs

-Bent over BB Rows

*Extended warm up

After Demo take 10 min to warm up to a few deadlift reps at heavier # than you’ll use in the WOD*

Metcon (Time)

3RFT

400m Run

12 Deadlifts BW

18 Burpees

21 Russian KB Swings 70/53




Posted: Sep 21, 2020

Tyler

CrossFit Siege – CrossFit

Warm-up

AMRAPX 6

12 Windmills

10 Ring Rows

14 Goblet Squats

8L/8R Push presses

Skill WOD

Take 5-10 Min to practice

Dubz/T2B w Coach

Metcon (AMRAP – Rounds and Reps)

20.2ish

4/4 S/A DB Thrusters 50/35

6 T2B

24 Dubz




Posted: Sep 21, 2020

Duncan

CrossFit Siege – CrossFit

Warm-up

5 Min Coach Led Mobility then…

2 Rounds 5 Reps of Each of.

-Snatch grip deadlifts

-Snatch high pulls

-Power snatches

-Power cleans

-P Jerks

Metcon (No Measure)

Every 3Min X 7 Rounds

7 P snatches 95/65

10 BF Burpees

7 Clean & Jerks




Posted: Sep 20, 2020

Bam

CrossFit Siege – CrossFit

Warm-up

AMRAP X 6

6 Lunge & Twists

8 Baby makers

10 Toy Soldiers

12 Pike to toe touch

Buy Out 400m

Metcon (No Measure)

EMOMX 18

Odd: 200m Run or 250m Row

Even: 15 wall ball 20/14

GUT CHECK!!!




Posted: Sep 20, 2020

Jimmy

CrossFit Siege – CrossFit

Warm-up

2 Rounds 20/10

-Jumping Jacks

-Down Ups

-Cossack Squats

Right into

2 Rounds w Barbell

-Deadlifts

-Hang High pulls

-P Cleans

-P Jerks

Metcon (No Measure)

Death by clean & jerks 115/85