WODs

Posted: Sep 11, 2020

Villainus

CrossFit Siege – CrossFit

Warm-up (No Measure)

3 SETS BARBELL WARM-Up

5 reps of each

Clean Grip RDL

Hang Hi-Pull

Hang Muscle Clean

Hang Power Clean

Into…

200m Run

Metcon (Time)

“9/11”

FOR TIME

2001m Run

9rds

11 Box Jumps 24/20

11 Power Cleans 95/65




Posted: Sep 10, 2020

Hearts

CrossFit Siege – CrossFit

Warm-up (No Measure)

Coach led Warmup

5-7min

Power Snatch

10min EMOM

1 Power Snatch

*Increase weight throughout EMOM, end on heavy single*

Metcon (Time)

3rds

15 Power Snatch 95/65

15 Burpees

Rest 3min

3rds

15 Overhead Squat

15 Burpees

*OHS scale is empty barbell or PVC*




Posted: Sep 09, 2020

Rummy 500

CrossFit Siege – CrossFit

Warm-up (No Measure)

4rds

10 Air Squats

10 PVC Pass Throughs

10 Light KB Swings

Buy-out: 400m run

Metcon (Time)

27-21-15-9

Front Squat 95/65

KB Swing 53/35

T2B/V-ups




Posted: Sep 07, 2020

Sequence

CrossFit Siege – CrossFit

Warm-up (No Measure)

3rds

20/10

-Inch Worms

-Jumping Jacks

-Barbell Push Press

-Step-ups

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

15 Push Press 95/65

10 Burpee Box Jump Overs 24/20

200m run

Core

3x

1min low plank

30 Bicycle Crunches




Posted: Sep 06, 2020

Happy Birthday Mig!

CrossFit Siege – CrossFit

Warm-up (No Measure)

6min AMRAP

10 Down Ups

5 Barbell Deadlifts

5 Squat Cleans

5 Barbell Good Mornings

10 Shoulder Taps

Deadlift (5×3)

Metcon (Time)

5 Rounds

40 Dubz

30 Hang P Clean 75/55

20 Push ups




Posted: Aug 31, 2020

42

CrossFit Siege – CrossFit

Warm-up

3 Rounds

6/6 DB Hang High Pulls

10 Down Ups

20 Jumping Jacks

Buy out 200m Run

Metcon (AMRAP – Rounds and Reps)

6Min AMRAP

Buy in; 400M Run

40 Dubz

16 DB Hang to OH 50/35

10 Burpee Kick backs

Rest 1 Min

Repeat for 7M

Rest 1 Min

Repeat for 8M