Posted: Jul 14, 2019

Belgium Waffles

CrossFit Siege – CrossFit

Power Clean (Working up to a heavy 2)

Metcon (AMRAP – Rounds and Reps)


5 Power Cleans (135/95)

7 Burpees

200 Meter Run

Posted: Jul 07, 2019


CrossFit Siege – CrossFit

Metcon (AMRAP – Reps)

Class & EWOD

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

2 Minutes of Rowing (for calories)

2 Minutes of Burpee Box Jump-Overs (24″/20″)

2 Minutes of Assault Bike (for calories)

400 Meter Run

*Note number of calories/reps achieved in each set. Make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.

Posted: Jul 07, 2019


CrossFit Siege – CrossFit

Power Clean (Singles)

Take 15-20 Min to build to a heavy single for the day

Metcon (3 Rounds for time)

3 Rounds

Every 4 Min

500 Meter Row/400M Run/20 Cal Bike

5 Power Cleans (185/135 lbs)

Posted: Jul 07, 2019


CrossFit Siege – CrossFit

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Air Squats

40 Russian Kettlebell Swings (24/16 kg)

30 Shoulder to Overhead (95/65 lbs)

20 Box Jumps (32″/24″)

10 Strict Pull-Ups

*Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.*

Posted: Jul 07, 2019


CrossFit Siege – CrossFit

Metcon (AMRAP – Rounds and Reps)

*Take 10 minutes to build to the weight you plan to use for the workout.


Complete as many rounds and reps as possible in 24 minutes of:

8 Deadlifts @ 70-75% of 1-RM

16 Toes to Bar

24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

32 Push-Ups

*Please note number of rounds and reps, and weight used for the deadlift.

Posted: Jul 07, 2019


CrossFit Siege – CrossFit

Front Squat (6X2, 2X3)

Take 8-10 minutes to build to the weight you will use for your first set of

**Tempo Front Squats

6×2 reps, 2X3 reps @ 32X1

Build over the course of 6 sets, reaching a heavy triple by the sixth set, then repeat that weight for sets seven and eight as well.

Metcon (No Measure)


Odd: 30 Wall Ball Shots (20/14 lbs)

Even: 20 Chest-to-Bar Pull-Ups