Workout of the Day

08/05/2017

CrossFit Smithfield – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This… Read more »

08/03/2017

CrossFit Smithfield – CrossFit Clean Complex (EMOM X 5 @ 50% 1RM) Clean Pull + Hang Power Clean + Power Clean Clean (EMOM X 5 (Heavy Single)) Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 Minutes: 1 Power… Read more »

08/01/2017

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep TestBergeron Beep Test – 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

07/26/2017

CrossFit Smithfield – CrossFit Snatch (Heavy single using 3, 2, 1, 1, 1 rep scheme) Clean + Front Squat (7×5 reps @70% of 90% of 1RM.) Squat Clean + Front Squat 1x 1+4 2x 2+3 1x 3+2 2x 4+1 1x… Read more »

07/25/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 5 7 Rounds of “The Chief” (95/65) Max Calorie Row1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats. Rx+:115/80 Rest 5 minutes Metcon (AMRAP… Read more »