WODs

Posted: Jul 31, 2021

Mattie Rogers

CrossFit Siege – CrossFit

Metcon (Time)

 Teams of 2

3 Rounds

200 Dubz

50 Toes to Bar

30 Thursters 135/95




Posted: Jul 30, 2021

Fittest

CrossFit Siege – CrossFit

Warm-up (No Measure)

3 SETS

10/8 Cal Bike/Row

5/5 Single Arm DB Deadlifts

5/5 Single Arm DB Hang Cleans

5/5 Single Arm DB Front Rack Reverse Lunges

Metcon (Time)

2rds

50/40 Cal Bike

25 Russian Swings 70/53

50 Lunges (1,1,2,2)

POST-WORKOUT FINISHER

FOR QUALITY

50 Bicycle Crunches

1:00 Tuck Hold

50 Bicycle Crunches




Posted: Jul 20, 2021

Olympic Rings

CrossFit Siege – CrossFit

Warm-up (No Measure)

400m run

5min AMRAP

8 Air Squats

10 BB Good Mornings

16 Shoulder Taps

10 BB Deadlifts

Metcon (Time)

55 Wall-balls 20/14

30 Deadlifts 225/155

55 Wall-balls

*EMOM plank for 20sec*




Posted: Jul 11, 2021

Space Jam anyone?

CrossFit Siege – CrossFit

Warm-up

Dynamic w Coach

Extended

8-10m to warm up to heavy thrusters

Metcon (AMRAP – Rounds and Reps)

AMRAP 15m

5 Thrusters 115/80

7 Burpees over your partner/ *partner low plank

200 Meter Run

P1 does thrusters then P2 does thrusters,

P1 burpees then P2 burpees & run together

GUT CHECK!!!

Team Sprints!




Posted: Jul 11, 2021

CP3

CrossFit Siege – CrossFit

Warm-up

25/15 X 2 Rounds

-BB Good mornings

-PVC Hollow Rocks

-Singles

Good mornings (10-1 )

Metcon (Time)

10-1

Deadlifts 225/185

*40 Dubz




Posted: Jul 11, 2021

Antetokounmpo

CrossFit Siege – CrossFit

Warm-up

200m Run

30 Air Squats

20 Kip Swings

Front Squat

Metcon (3 Rounds for time)

Every 5 minutes for 3 Rounds:

12 Front Squats 135/95

12 T2B

400m Run