Posted: Jul 14, 2019
Belgium Waffles
CrossFit Siege – CrossFit
Power Clean (Working up to a heavy 2)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Power Cleans (135/95)
7 Burpees
200 Meter Run
Posted: Jul 07, 2019
England
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
Netherlands
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
Spain
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
France
CrossFit Siege – CrossFit
Metcon (AMRAP – Rounds and Reps)
*Take 10 minutes to build to the weight you plan to use for the workout.
WOD
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
Sweden
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)
EMOM X 12
Odd: 30 Wall Ball Shots (20/14 lbs)
Even: 20 Chest-to-Bar Pull-Ups