WODs

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