WODs

Posted: May 12, 2019

Kings Landing

CrossFit Siege – CrossFit

Metcon (No Measure)

EMOM X 10 MIN

Odd: 14/10 Cal Row

Even: Max Front Squats 135/95

-Rest 3 min–

EMOM X 10MIN

Odd: 12/10 Cal Assault Bike

Even: Max Deadlifts 135/95




Posted: May 12, 2019

Iron Throne

CrossFit Siege – CrossFit

Metcon (Weight)

30-20-10

Single DB Lateral Lunges (L+R=2)

Push ups

Metcon (Time)

100 Double Unders

50 T2B

100 Double Unders

50 Pull Ups

100 Double Unders

50 OH Walking Lunges (45/35)




Posted: May 12, 2019

Fight Gone Bad

CrossFit Siege – CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest




Posted: May 05, 2019

Julie Jiménez (Girl)

CrossFit Siege – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

400m Run

25/20 Cal Bike

20 Barbell Good Morning 65/45

15 T2B

GUT CHECK!!!

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

*Rest as Needed b/t Sets*




Posted: May 05, 2019

Roxanna Llanes (Boy)

CrossFit Siege – CrossFit

Push Press (5 Reps @ 75% of 1RM)

EMOM X 10

Metcon (Time)

50 Push Presses (95/65)

50 Cal Row

50 Push Presses

50 Single DB Box Step ups 24/20 50/35#




Posted: May 05, 2019

Priscilla Delgado (Girl)

CrossFit Siege – CrossFit

Barbell Complex (Starting @ 65% of 1RM Clean & Jerk)

EVERY 2:00 x 5 SETS

2 Power Cleans + 2 Hang Power Cleans + 2 Front Squats

Metcon (Time)

18-15-12-9-6

Power Clean (95/65)

Burpees Over Bar

Wall Balls 20/14