Posted: Jul 31, 2021
Mattie Rogers
CrossFit Siege – CrossFit
Metcon (Time)
Teams of 2
3 Rounds
200 Dubz
50 Toes to Bar
30 Thursters 135/95
Posted: Jul 30, 2021
Fittest
CrossFit Siege – CrossFit
Warm-up (No Measure)
3 SETS
10/8 Cal Bike/Row
5/5 Single Arm DB Deadlifts
5/5 Single Arm DB Hang Cleans
5/5 Single Arm DB Front Rack Reverse Lunges
Metcon (Time)
2rds
50/40 Cal Bike
25 Russian Swings 70/53
50 Lunges (1,1,2,2)
POST-WORKOUT FINISHER
FOR QUALITY
50 Bicycle Crunches
1:00 Tuck Hold
50 Bicycle Crunches
Posted: Jul 20, 2021
Olympic Rings
CrossFit Siege – CrossFit
Warm-up (No Measure)
400m run
5min AMRAP
8 Air Squats
10 BB Good Mornings
16 Shoulder Taps
10 BB Deadlifts
Metcon (Time)
55 Wall-balls 20/14
30 Deadlifts 225/155
55 Wall-balls
*EMOM plank for 20sec*
Posted: Jul 11, 2021
Space Jam anyone?
CrossFit Siege – CrossFit
Warm-up
Dynamic w Coach
Extended
8-10m to warm up to heavy thrusters
Metcon (AMRAP – Rounds and Reps)
AMRAP 15m
5 Thrusters 115/80
7 Burpees over your partner/ *partner low plank
200 Meter Run
P1 does thrusters then P2 does thrusters,
P1 burpees then P2 burpees & run together
GUT CHECK!!!
Team Sprints!
Posted: Jul 11, 2021
CP3
CrossFit Siege – CrossFit
Warm-up
25/15 X 2 Rounds
-BB Good mornings
-PVC Hollow Rocks
-Singles
Good mornings (10-1 )
Metcon (Time)
10-1
Deadlifts 225/185
*40 Dubz
Posted: Jul 11, 2021
Antetokounmpo
CrossFit Siege – CrossFit
Warm-up
200m Run
30 Air Squats
20 Kip Swings
Front Squat
Metcon (3 Rounds for time)
Every 5 minutes for 3 Rounds:
12 Front Squats 135/95
12 T2B
400m Run