WODs

Posted: Apr 17, 2021

Yellow Jasmine

CrossFit Siege – CrossFit

Warm-up (No Measure)

Coaches Choice

Metcon (Time)

10 Clean and Jerks 155/105

400 Meter Run

8 Clean and Jerks

400 Meter Run

6 Clean and Jerks

400 Meter Run

4 Clean and Jerks

400 Meter Run

2 Clean and Jerks

400 Meter Run




Posted: Apr 15, 2021

Pampas

CrossFit Siege – CrossFit

Warm-up (No Measure)

AMRAP x 6 MINUTES

12 Alt Groiners

10 Alt V-ups

8 BB Thrusters

Metcon (Time)

3rds

40 Wall Balls 20/14

30 Alternating DB Snatches 50/35

20 T2B

Gut Check w/ DB

3 rds

10/10 Hammer Curls

20 Russian Twists




Posted: Apr 14, 2021

Juniper

CrossFit Siege – CrossFit

Warm-up (No Measure)

2 ROUNDS

10 Jumping Jacks

8 Up-Downs

6 Groiners

Into…

2 ROUNDS

10 Good Mornings

8 High Pulls

4 Elbow Punches

Metcon (Time)

For Time

5 rds

12 Deadlifts 155/105

9 Hang Cleans

Buy Out: 1 Mile Run




Posted: Apr 12, 2021

Magnolia Lane

CrossFit Siege – CrossFit

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Alt. Groiners

5 Bootstrappers

10 Alt. Reverse Lunges (Barbell Optional)

10 Alt. Elbow Punches

Front Squat (12-15 min)

Build to a Heavy Triple

Metcon (5 Rounds for time)

Every 3min x 5rds

9 Box Jumps 24/20

15 Front Squats 115/85

15/12 Cal Row or 12/10 Cal Bike




Posted: Apr 10, 2021

Gilman

CrossFit Siege – CrossFit

Metcon (Time)

WOD

Teams of 2

100 Wall-balls 20/14

40 Clean & Jerk 135/95

200 Dubz

20 Clean & Jerk 185/125

100 Wall-balls

*Team splits reps, one partner works at a time*




Posted: Apr 09, 2021

Steveson

CrossFit Siege – CrossFit

Warm-up (No Measure)

20 Cal Bike

Then 3 Rounds

25/15

-Single Ring Rows

– Kip Swings

-Curtsy Lunges

-HS Hold/ Shoulder Taps

-Alt step ups

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

5 Rope Climbs

20 Box Step-ups 24/20 (1,2)

10 HSPU

20 Pistols (1,2)

5 Ring Muscle-ups

20 Box Jumps