WODs

Posted: Dec 14, 2017

Elf

CrossFit Siege – CrossFit

Metcon (Time)

80 C2B

*Every time you break 400m Run




Posted: Dec 13, 2017

A Charlie Brown Christmas

CrossFit Siege – CrossFit

Core WOD

21-15-9

Hollow Rocks

DB Russian Twists (1,1,2,2,)

DB Sit Ups *DBs on your chest

Metcon (AMRAP – Rounds and Reps)

7M AMRAP

3,6,9,12…

Power Cleans 155/105

Box Jumps 24/20

Rest 90 Sec

7Min AMRAP

3,6,9,12…

Push ups

KBS 55/3580

#SiegeBarbell

1RM

Split Jerk

1RM

Front Squat

EWOD

1K Row

2Min Rest

800M Run

1:30M Rest

600M Row

1M Rest

400M Run

30Sec Rest

200M Row




Posted: Dec 12, 2017

How the Grinch Stole Christmas

CrossFit Siege – CrossFit

Metcon (No Measure)

EMOM x 18

12- Front Squats 155/105

9-HSPU’s / Seated DB Press

6- Bar MUs / 6DB Rows + 6 Dips




Posted: Dec 11, 2017

Crowder (Hero WOD)

CrossFit Siege – CrossFit

Deadlift (6X3)

Metcon (Time)

15 Kb Swings

15 Deadlifts 225/135

5 Strict Pull ups

30 Kb Swings

20 Deadlifts

10 Strict Pull ups

15 KB Swings

25 Deadlifts

5 Strict pull ups

Buy Out 25 Burpees




Posted: Dec 10, 2017

Miracle on 34th Street

CrossFit Siege – CrossFit

Metcon (Time)

800M Run

40 Wall Balls 20/14

40 P Snatches 75/55

400M Run

20 Wall Balls

20 P Snatches 75/55

200M Run




Posted: Dec 08, 2017

3 Elves

CrossFit Siege – CrossFit

Metcon (Time)

Teams of 2

Grace

Helen

*ALL RUN TOGETHER

Eiizabeth

*squat Cleans

Grace

*partition as needed