Workout of the Day

10/10/2017

CrossFit Smithfield – CrossFit Bench Press (Dumbbell 4×10 single arm) Pick a challenging weight. Power Snatch (5 sets of 3 reps (floor/below knee/high hang)) Build to a challenging weight. 1 rep at each of these positions equals 3 reps (floor/below… Read more »

10/03/2017

CrossFit Smithfield – CrossFit Front Squat (3,2,1,1,1) 12 minutes to hit Heavy 3 Heavy 2 Heavy 1 Metcon (3 Rounds for reps) 3 rounds AMRAP4: 10 Russian KB Swing, 70/53# 10 Ring Pushups 10 Chest to Bar Pullups

10/02/2017

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 1000m Row 25 Push Press, 95/65 750m Row 20 Push Press, 95/65 500m Row 15 Push Press, 95/65 250m Row 10 Push Press, 95/65

09/29/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Reps) Team Series Event 5: Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee box jump-overs 6 synchronized deadlifts 9 synchronized… Read more »