Posted: Apr 17, 2021
Yellow Jasmine
CrossFit Siege – CrossFit
Warm-up (No Measure)
Coaches Choice
Metcon (Time)
10 Clean and Jerks 155/105
400 Meter Run
8 Clean and Jerks
400 Meter Run
6 Clean and Jerks
400 Meter Run
4 Clean and Jerks
400 Meter Run
2 Clean and Jerks
400 Meter Run
Posted: Apr 15, 2021
Pampas
CrossFit Siege – CrossFit
Warm-up (No Measure)
AMRAP x 6 MINUTES
12 Alt Groiners
10 Alt V-ups
8 BB Thrusters
Metcon (Time)
3rds
40 Wall Balls 20/14
30 Alternating DB Snatches 50/35
20 T2B
Gut Check w/ DB
3 rds
10/10 Hammer Curls
20 Russian Twists
Posted: Apr 14, 2021
Juniper
CrossFit Siege – CrossFit
Warm-up (No Measure)
2 ROUNDS
10 Jumping Jacks
8 Up-Downs
6 Groiners
Into…
2 ROUNDS
10 Good Mornings
8 High Pulls
4 Elbow Punches
Metcon (Time)
For Time
5 rds
12 Deadlifts 155/105
9 Hang Cleans
Buy Out: 1 Mile Run
Posted: Apr 12, 2021
Magnolia Lane
CrossFit Siege – CrossFit
Warm-up (No Measure)
AMRAP x 6 MINUTES
10 Alt. Groiners
5 Bootstrappers
10 Alt. Reverse Lunges (Barbell Optional)
10 Alt. Elbow Punches
Front Squat (12-15 min)
Build to a Heavy Triple
Metcon (5 Rounds for time)
Every 3min x 5rds
9 Box Jumps 24/20
15 Front Squats 115/85
15/12 Cal Row or 12/10 Cal Bike
Posted: Apr 10, 2021
Gilman
CrossFit Siege – CrossFit
Metcon (Time)
WOD
Teams of 2
100 Wall-balls 20/14
40 Clean & Jerk 135/95
200 Dubz
20 Clean & Jerk 185/125
100 Wall-balls
*Team splits reps, one partner works at a time*
Posted: Apr 09, 2021
Steveson
CrossFit Siege – CrossFit
Warm-up (No Measure)
20 Cal Bike
Then 3 Rounds
25/15
-Single Ring Rows
– Kip Swings
-Curtsy Lunges
-HS Hold/ Shoulder Taps
-Alt step ups
Metcon (AMRAP – Rounds and Reps)
25min AMRAP
5 Rope Climbs
20 Box Step-ups 24/20 (1,2)
10 HSPU
20 Pistols (1,2)
5 Ring Muscle-ups
20 Box Jumps