WODs

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