WODs

Posted: Dec 10, 2018

Elf

CrossFit Siege – CrossFit

Deadlift (3X3 )

Warm up to your 80% of 1RM Deadlift then start your 3X3

*same weight for all 3 sets

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Post times!!!!!




Posted: Dec 07, 2018

Rudolph

CrossFit Siege – CrossFit

Metcon (Time)

Teams of 2

18 Rope Climbs

50 S20 155/105

75 Burpee Broad Jumps
*While P1 is working, P2 holds bar in front-rack position*




Posted: Dec 06, 2018

Vixen

CrossFit Siege – CrossFit

Back Squat (10-Rep Max)

Establish a 10-Rep Max

Metcon (Time)

16-14-12-10

Thrusters 115/75

DB Snatch 50/35

DB Front rack Lunge (1,2)




Posted: Dec 05, 2018

Dasher

CrossFit Siege – Endurance

Metcon (AMRAP – Reps)

Tabata This!

8rds

30on/15off

DB Power Cleans

Ring Dips

Dubz

T2B

Renegade Rows

Buy-out: 2k row




Posted: Dec 05, 2018

Dasher

CrossFit Siege – Olympic Lifting

Snatch (8×1)

3 Second Hold on Catch

Snatch Grip Deadlift ( 5×3 @100% of Snatch)

Metcon (Time)

30-20-10

Ring Row

Bench Press




Posted: Dec 05, 2018

Dasher

CrossFit Siege – CrossFit

Metcon (Time)

7rds

3 Power Cleans 225/155

27 Dubz

7 Strict Ring Dips