Posted: Mar 28, 2020
WE MISS YOU!
CrossFit Siege – CrossFit
Metcon (Time)
Warm-up
5 min AMRAP
12 Air Squats
10 Samson Stretch
8 Push up Shoulder Tap
FOR TIME
40-30-20-10
Push Press
20-20-20-20
Up-Downs
20-20-20-20
Alt DB Snatch
Posted: Mar 27, 2020
Online Classes
CrossFit Siege – CrossFit
Metcon (No Measure)
Warm up
FOR TIME (6 MIN CAP)
2-3 ROUNDS
100m Run
12 DB Deadlifts
10 DB Bent Over Row
8 DB Hang Muscle Clean
6 DB KB Swings
WOD
20 min Tabata
1- KB/DB Swings
2- Pushups
3. Hollow Rocks
4- Renegade Rows (No pushup)
5. Squat Cleans
Posted: Mar 26, 2020
ZOOM
CrossFit Siege – CrossFit
Metcon (No Measure)
WARM UP
EMOM x 8 MINUTES
Min 2 — :30 Singles or lateral Hops
Min 3 — :30 Tuck Hold
Min 4 — :30 Singles or lateral Hops
Min 5 — :30 Burpees
Min 6 — :30 Plank to Pushups
Min 8 — :30 Burpee
Min 9 — :30 Alt. V-Ups
WOD
EMOM x 15 MINUTES
MIN 1 – 20 Backpack Thrusters
MIN 2 – 10 Burpees Over Backpack
MIN 3 – 15 Backpack Sit-ups
Finisher
2-3 SETS
MAX Reps Rows (Ring or DB)
-:30 Rest-
MAX Reps Push-Ups
-1:00 Rest b/t Sets-
Posted: Mar 25, 2020
Social Distancing
CrossFit Siege – CrossFit
Metcon (No Measure)
Warm up
2 ROUNDS
20 Jumping Jacks
20 Push-up Plank Shoulder Taps
10/10 Alt. Bodyweight Lunges*
*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)
Into …
2 ROUNDS (w/ DB or Backpack)
40 Single-Unders (Double-Unders in 2nd round)
12 DB Deadlift
12 DB Push Press
12 DB Front Rack Alt. Lunges
WOD
EVERY 2:30 FOR 6 SETS
12 Backpack/DB/KB Clean & Jerk
12 Backpack/DB/KB Overhead Lunge
24 Mountain Climbers
(Score is Time Each Set)
Posted: Mar 24, 2020
Quarantine Day 8
CrossFit Siege – CrossFit
Metcon (Time)
Warm up
3 ROUNDS
8 DB Bent Over Rows
8 Up-Downs
8 Plate/ DB Press Presses
:30 Plate/ DB Overhead Hold
WOD
10 rds (For Time)
14 V-ups
12 DB Sumo Deadlift High Pulls
6 DB Devil’s Press
(Score is Rounds + Reps)
Posted: Mar 23, 2020
Corona
CrossFit Siege – CrossFit
Metcon (AMRAP – Rounds)
Warm up
AMRAP x 6 MINUTES
(w/ DB or Backpack)
8 Bodyweight Lunges*
6 DB Strict Press
10 Groiners
WOD
AMRAP x 18 MINUTES
3-6-9-12…
Up-Down + Lateral Jump over DB/KB/Backpack
Backpack/DB/KB Push Press
Backpack/DB/KB Front Squat
(Score is Rounds + Reps)
Finisher
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Hollow Hold
*Fast pull up, slow lower down
(No Measure)