Workout of the Day

09/15/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) 2 man team: AMRAP 15 20 situps 20 pushupsFor these workouts, one partner starts at station 1, and partner 2 begins once partner 1 finishes station 1. If you don’t… Read more »

09/14/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 5: 5 Deadlifts, 185/115 3 Hang Power Cleans, 185/115 1 Shoulder to Overhead, 185/115Pick a weight you could keep unbroken for a few rounds if needed. Rest 3 Minutes… Read more »

09/13/2017

CrossFit Smithfield – CrossFit Metcon (Time) 15-12-9-6-3 Back Squats (185/115) 75-60-45-30-15 Double UndersPick a moderate/challenging weight you can keep unbroken. Rx+: 225/155

09/12/2017

CrossFit Smithfield – CrossFit Metcon (5 Rounds for time) 5 rounds Every 3 mins 12 Box Jumps, 24/20 10 Power Cleans (135/95) 8 Bar Facing Burpees

09/11/2017

CrossFit Smithfield – CrossFit Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To… Read more »

09/09/2017

CrossFit Smithfield – CrossFit Snatch (1 set of 1 rep) 40%x3, 50%x2, 60%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, heavy single. Clean and Jerk (1 set of 1 rep) 40%x3, 50%x2, 60%x1, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, heavy single. Front Squat… Read more »

09/07/2017

CrossFit Smithfield – CrossFit Metcon (Time) 5 rounds 12 Hang Power Cleans (115/80) 30ft Front Rack Lunge Walk (115/80) *Every time you drop the bar perform 12 Bar Facing Burpees*Pick a weight you can do at least one round unbroken… Read more »

09/06/2017

CrossFit Smithfield – CrossFit 3 Position Clean (High Hang + Hang + Floor) 6 sets of 3 reps) 65%x1, 70%x1, 75%x1, 78%x3 Clean Pull (4 sets of 1) Behind the Neck Jerk + Front Rack Jerk (5 sets of 2(1+1))