WODs

Posted: Mar 28, 2020

WE MISS YOU!

CrossFit Siege – CrossFit

Metcon (Time)

Warm-up

5 min AMRAP

12 Air Squats

10 Samson Stretch

8 Push up Shoulder Tap

FOR TIME

40-30-20-10

Push Press

20-20-20-20

Up-Downs

20-20-20-20

Alt DB Snatch




Posted: Mar 27, 2020

Online Classes

CrossFit Siege – CrossFit

Metcon (No Measure)

Warm up

FOR TIME (6 MIN CAP)

2-3 ROUNDS

100m Run

12 DB Deadlifts

10 DB Bent Over Row

8 DB Hang Muscle Clean

6 DB KB Swings

WOD

20 min Tabata

1- KB/DB Swings

2- Pushups

3. Hollow Rocks

4- Renegade Rows (No pushup)

5. Squat Cleans




Posted: Mar 26, 2020

ZOOM

CrossFit Siege – CrossFit

Metcon (No Measure)

WARM UP

EMOM x 8 MINUTES

Min 2 — :30 Singles or lateral Hops

Min 3 — :30 Tuck Hold

Min 4 — :30 Singles or lateral Hops

Min 5 — :30 Burpees

Min 6 — :30 Plank to Pushups

Min 8 — :30 Burpee

Min 9 — :30 Alt. V-Ups

WOD

EMOM x 15 MINUTES

MIN 1 – 20 Backpack Thrusters

MIN 2 – 10 Burpees Over Backpack

MIN 3 – 15 Backpack Sit-ups

Finisher

2-3 SETS

MAX Reps Rows (Ring or DB)

-:30 Rest-

MAX Reps Push-Ups

-1:00 Rest b/t Sets-




Posted: Mar 25, 2020

Social Distancing

CrossFit Siege – CrossFit

Metcon (No Measure)

Warm up

2 ROUNDS

20 Jumping Jacks

20 Push-up Plank Shoulder Taps

10/10 Alt. Bodyweight Lunges*

*Perform these bodyweight, but extend one arm overhead to practice pressing up, with arm locked out as you perform alternating lunges (12 lunges with right arm overhead; 12 lunges with left arm overhead)

Into …

2 ROUNDS (w/ DB or Backpack)

40 Single-Unders (Double-Unders in 2nd round)

12 DB Deadlift

12 DB Push Press

12 DB Front Rack Alt. Lunges

WOD

EVERY 2:30 FOR 6 SETS

12 Backpack/DB/KB Clean & Jerk

12 Backpack/DB/KB Overhead Lunge

24 Mountain Climbers

(Score is Time Each Set)




Posted: Mar 24, 2020

Quarantine Day 8

CrossFit Siege – CrossFit

Metcon (Time)

Warm up

3 ROUNDS

8 DB Bent Over Rows

8 Up-Downs

8 Plate/ DB Press Presses

:30 Plate/ DB Overhead Hold

WOD

10 rds (For Time)

14 V-ups

12 DB Sumo Deadlift High Pulls

6 DB Devil’s Press

(Score is Rounds + Reps)




Posted: Mar 23, 2020

Corona

CrossFit Siege – CrossFit

Metcon (AMRAP – Rounds)

Warm up

AMRAP x 6 MINUTES

(w/ DB or Backpack)

8 Bodyweight Lunges*

6 DB Strict Press

10 Groiners

WOD

AMRAP x 18 MINUTES

3-6-9-12…

Up-Down + Lateral Jump over DB/KB/Backpack

Backpack/DB/KB Push Press

Backpack/DB/KB Front Squat

(Score is Rounds + Reps)

Finisher

2-3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface

:45 Hollow Hold

*Fast pull up, slow lower down

(No Measure)