Workout of the Day

08/24/2018

CrossFit Smithfield – CrossFit Metcon (Time) For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches Men:145-165-185-205 lb. Women:115-125-135-145 lb.

08/21/2018

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 30 Deficit handstand push-ups (4in/2in) 40 Deadlifts (225/155) 50 Cal. Row 60 Bar-facing burpees

08/20/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Reps) Every min for 10 minutes: 6 Clean and Jerks*Choose a weight you can maintain 6 smooth Touch and Go reps. Rest 3 Minutes 1-Mile Run (Time) Max Effort 1-Mile Run

08/18/2018

CrossFit Smithfield – CrossFit Clean and Jerk (Heavy Single) Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP: 30 Double Unders 15 Push Press, 95/65lb

08/17/2018

CrossFit Smithfield – CrossFit Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To… Read more »

08/15/2018

CrossFit Smithfield – CrossFit Metcon (3 Rounds for time) Round 1 20/15 Cal. Row 20 Yard Sled Push (4×45/3×45) 20 DB Snatch (50/35) 20 Yard Sled Push (4×45/3×45) Round 2 20/15 Cal. Assault Bike 20 Yard Sled Pull (4×45/3×45) 20… Read more »

08/14/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP: 20 Toes to Bar 10 Power Clean (185/135) -At 12:00- 500m Row (Time) Max Effort 500m Row