CrossFit Smithfield – CrossFit Deadlift (10 minutes to find a 1RM.) Metcon (Time) For Time: 100 Double Unders 50 Toes to Bar 100 ft OVH Lunge Walk (45/35) 50 Toes to Bar 100 Double Unders * Lunge walk is with… Read more »
Workout of the Day
CrossFit Smithfield – CrossFit Push Press (10 minutes to find a 1RM.) Metcon (Time) For Time: 40 Thrusters (95/65) 40 Bar Facing Burpees 30 Thrusters (95/65) 30 Bar Facing Burpees * 15 min Time Cap *
CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds) Every min (10 mins) 200m/175m row Rest 2 minutes Metcon (AMRAP – Rounds) Every min (10 mins) 6 Power Snatch (135/95)
CrossFit Smithfield – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,… Read more »
CrossFit Smithfield – CrossFit Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″
CrossFit Smithfield – CrossFit Metcon (Time) 10 Rounds 200m run 1 Legless Rope Climb
CrossFit Smithfield – CrossFit Back Squat (6×5 @60%+15 of 1RM) Every min (6mins), perform 5 back squats. Metcon (AMRAP – Reps) Teams of 2 20 min Amrap 100 Cal. Row 100 Toes to Bar* One person working at a Time.
CrossFit Smithfield – CrossFit Metcon (Time) For Time: 1000m Row 21 Clean and Jerks (155/105) 750m Row 15 Clean and Jerks (155/105) 500m Row 9 Clean and Jerks (155/105)
CrossFit Smithfield – CrossFit Push Press (10×3) You choose the weight. Complete a set every 1:15. Metcon (Time) 3 Rounds 30 Front Squats (95/65) 30 Pull Ups
CrossFit Smithfield – CrossFit Metcon (Time) For Time: 45 GHD’s 30 Power Snatches (95/65) 100 Double Unders 30 Power Snatches (95/65) 45 GHD’s
CrossFit Smithfield – CrossFit
Tiff (AMRAP – Rounds)
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here