Posted: Jan 14, 2021
Get Some
CrossFit Siege – CrossFit
Warm-up (No Measure)
7min AMRAP
10 Spiderman Lunge
20 Shoulder Taps
10 Updowns
200m run
Metcon (Time)
20min AMRAP
22/17 cal row/bike
18 DB Box Step-up 50/35 24/20
10 Ring Dips/ 15 Box Dips
Post WOD Stretch!
Posted: Jan 13, 2021
Good
CrossFit Siege – CrossFit
Warm-up (No Measure)
4rds
20on/10off
Hang High Pulls
Power Cleans
Kipping Swings
Jumping Air Squats
Metcon (Time)
5rds
9 Power Cleans 145/105
25 Air Squats
11 T2B/V-ups
Posted: Jan 12, 2021
Get After It
CrossFit Siege – CrossFit
Warm-up (No Measure)
6min AMRAP
20 Jumping Jacks
3 Inch Worm
10 Box Step-up
20 Sec HS Hold (wall or freestanding)
Metcon (Time)
4rds
100 Dubz
7 Wall-walks
20 Box Jumps 24/20
Core WOD
8min EMOM
-40 sec Low Plank
-15 Leg Levers
Posted: Jan 11, 2021
Discipline
CrossFit Siege – CrossFit
Warm-up (No Measure)
400m run!
3rds
10 Good Mornings
10 Deadlifts
10 Glute Bridge
Deadlift (5×5)
12min
Tempo Deadlifts
3sec up, 3sec down
Start moderate and work up to heavy 5
Metcon (Time)
21 Deadlifts 225/155
400m run
15 Deadlifts
400m run
9 Deadlifts
400m run
Posted: Jan 08, 2021
Isabel
CrossFit Siege – CrossFit
Warm-up
800m run
Snatch Progressions w Coach
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Posted: Jan 04, 2021
Have a chipper weekend
CrossFit Siege – CrossFit
Metcon (Time)
20 Front Squats 135/95
21 Burpee B Jumps
20 T2B
40 Wall Balls 20/14
20 T2B
21 Burpee B Jumps
20 Front Squats