WODs

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