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