WODs

Posted: Dec 05, 2019

Hanging with Cindy

CrossFit Siege – CrossFit

Metcon (AMRAP – Rounds)

20Min AMRAP

5 pull ups

10 Push Ups

15 A Squats

*E2M = 3 Hang Cleans 185/125*




Posted: Dec 04, 2019

What’s your Total?

CrossFit Siege – CrossFit

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)




Posted: Dec 03, 2019

If You Dont Use it, You Lose It

CrossFit Siege – CrossFit

Complex

5 Sets

1 P Snatch +

3 OHS

Working up to today’s heavy

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#




Posted: Dec 02, 2019

Lil Girls

CrossFit Siege – CrossFit

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″




Posted: Dec 01, 2019

Franday

CrossFit Siege – CrossFit

EMOMx 8 (Building Up in Weight )

1 Power Clean

2 F Squats

1 Jerk

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups




Posted: Nov 29, 2019

We Still got Leftovers!

CrossFit Siege – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest