Workout of the Day

05/01/2017

CrossFit Smithfield – CrossFit Metcon (Time) 8 rds 15 Cal. Row 15 Power Snatches (75/55) Accessory Work Accumulate 5 mins total Plank Hold (elbows)

04/29/2017

CrossFit Smithfield – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115# 30 Pull-upsIn honor of Oakland SWAT Sergeant Daniel Sakai,… Read more »

04/27/2017

CrossFit Smithfield – CrossFit Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots,… Read more »

04/26/2017

CrossFit Smithfield – CrossFit Push Press (4×10) You choose the weight . Complete a set every 2 mins Metcon (AMRAP – Reps) 12 min Amrap 8 Chest to Bar 16 Wall Balls (20/14)

04/25/2017

CrossFit Smithfield – CrossFit Metcon (Time) 3 rds 21 Cal. Row 21 Thrusters (95/65) Accessory Work Metcon (No Measure) Tabata (8rds) 20 sec Hollow Rock 10 sec superman

04/24/2017

CrossFit Smithfield – CrossFit Back Squat (6×5 @60% of 1RM) Every min (6mins) Perform 5 back squats Metcon (Time) For Time: 150 Double Unders 30 DB Snatch (50/35) 150 Double Unders

04/22/2017

CrossFit Smithfield – CrossFit Wes (Time) For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate… Read more »

04/21/2017

CrossFit Smithfield – CrossFit Metcon (10 Rounds for time) On the C2 rower, 10 rounds of: Pull a sub-1:30/500-m pace for as long as possible Rest 1 minute Track time maintained each round. Scale pace time as needed.