Posted: Jun 24, 2020
Donna Meagle
CrossFit Siege – CrossFit
Metcon (No Measure)
Warmup
6min EMOM
-10 Pass Throughs w/PVC remaining time Plate G20
-10 Air Squats remaining time max Down Ups
Then…400m Run
WOD
10min EMOM
-12 Pull-ups
-15 DB Goblet Squats 50/35
Rest 4min
10min EMOM
-12 Alt DB Snatch
-Max Burpees
Posted: Jun 23, 2020
Leslie Knope
CrossFit Siege – CrossFit
Warm-up (No Measure)
Warm up
2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Moose Antlers/Arm
Into…
2 ROUNDS
5 Clean Grip Deadlift
5 Hang Muscle Cleans
10 Alt Elbow Punches
5 Front Squats
Clean Complex (5 sets)
5 SETS*
1 Power Clean
+
2 Hang Power Clean
*Start Moderate and Build to Heavy
Metcon (Time)
WOD
3 ROUNDS FOR TIME
15 Power Cleans (135/95)|
30 V-ups
Posted: Jun 22, 2020
Ron Swanson
CrossFit Siege – CrossFit
Metcon (Time)
Warm-up
5min AMRAP
10 Air Squats
20 Shoulder Taps
30 Singles
10 Strict Press
Extended Warmup
10 min to Establish Triple
WOD
Dubz
90-60-30
Thrusters 115/80
21-15-9
Posted: Jun 19, 2020
Juneteenth
CrossFit Siege – CrossFit
Warm-up
“Thunderstruck”
Metcon (Time)
FOR TIME
50-40-30-20-10
Med Ball Cleans 20/14
30-60-90-120-150
Double Unders
FInisher
Tabata
8 sets (20on/10 off)
Med Ball Russian Twists
Posted: Jun 18, 2020
Bread Maker
CrossFit Siege – CrossFit
Warm-up
2 Rounds
30 Sec @ Each
-Good Mornings
-Hang High Pulls (above the knee)
-Hang Muscle Cleans
-Hang Power Cleans
-Elbow Punches
Metcon (AMRAP – Rounds and Reps)
Extended Warmup
ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Power Clean
(Score is Weight)
WOD
AMRAP x 21 MINUTES
400m Run
15 Hang Power Clean (135/95)
21 Sit ups
Posted: Jun 17, 2020
Grill Master
CrossFit Siege – CrossFit
Warm-up
5 Min AMRAP
15 Jumping Jacks
10 Hollow Rocks
8 Superman’s
6 Burpee Kick Backs
Metcon (No Measure)
WOD
EMOMX 10MIN
MIN1: 12 T2B
MIN2: Max Burpees
Rest 5 min
Min1: 15 KB Swings
Min2: 10 Single Arm KB Thrusters