Quinn Patrick

11/07/2018

CrossFit Smithfield – CrossFit Metcon (Time) 12-9-6 Power snatch (115/80) *1 rope climb b/t each setRest 5:00 Metcon (Time) 12-9-6 Power snatch (95/65) *1 rope climb b/t each set.Rest 5:00 Metcon (Time) 12-9-6 Power snatch (85/55) *1 rope climb b/t… Read more »

11/06/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Reps) AMRAP 5: Max reps squat clean thruster (95/65)Rest 3:00 Metcon (AMRAP – Reps) AMRAP 5: Max reps squat clean thruster (115/80)Rest 3:00 Metcon (AMRAP – Reps) AMRAP 5: Max reps squat clean… Read more »

11/05/2018

CrossFit Smithfield – CrossFit Metcon (Time) 100 Double Unders 50 Abmat situps 25 Overhead Squat 95/65Rest 5:00 Metcon (Time) 25 Overheard Squat 95/65 50 Abmat situps 100 Double Unders

11/02/2018

CrossFit Smithfield – CrossFit Metcon (Time) 20 Thrusters (95/65) 20 Burpee Box Jump Over/Step Over (24/20)Rest 1:00 Metcon (Time) 20 Thrusters (75/55) 20 Bar Facing BurpeesRest 1:00 Metcon (Time) 20 Thrusters (empty bar 45/35) 20 Lateral Bar Burpees

11/01/2018

CrossFit Smithfield – CrossFit Strength 1 Power Snatch + 1 Squat Snatch + 1 OHS (5×1)Every 1:45 Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 20 Wall Balls (20/14) 20 KB Swings (53/35) 200m Row

10/31/2018

CrossFit Smithfield – CrossFit Metcon (Time) If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch… Read more »

10/29/2018

CrossFit Smithfield – CrossFit Shoulder Press (7×3 7×3(No Rebound…Reset after each rep) Every 1:30 do a set. Metcon (Time) Teams of 3 4 Rds Each 20 Situps 20 Pull Ups 20 Box Jumps (24/20) When the partner in front of… Read more »

10/27/2018

CrossFit Smithfield – CrossFit Metcon (Time) 20/16 Cal Row 8 Chest to bar 20 HSPU/ DB push press 8 Chest to bar 20/16 Cal RowRest 3:00 Metcon (Time) 30/24 Cal Row 12 Chest to bar 30 HSPU/ DB Push press… Read more »