Workout of the Day

11/24/2017

CrossFit Smithfield – CrossFit Deadlift (Work to a heavy 7 rep) Metcon (No Measure) 4 rounds not for time 10 Glute Ham Raise 10 Single Leg DB Deadlift R/L -1:00 rest b/t rds- 4 rounds not for time 10 Strict… Read more »

11/22/2017

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 10 rounds 10 Situps 10 Shoulder to Overhead, 115/80 10 Box Jumps, 24″/20″ (no rebound)Rx+: 10 rounds 10 GHD situps 10 S2OH, 135/95 10 Box Jumps, 24″/20″(no rebound)

11/17/2017

CrossFit Smithfield – CrossFit Metcon (Time) 4 rounds 15 Bar Muscle Up 50 ft Handstand Walk 15 Box Facing Burpee Box Jump Overs, 24″/20″ 50 ft Handstand Walk -Rest 1:1-

11/16/2017

CrossFit Smithfield – CrossFit Clean (Work to a heavy set of 3. Not touch’n’go.) Metcon (Time) For time 3 rounds 5-4-3-2-1 Touch’n’go Squat Clean, 155/105# *sets have to be unbroken, rest long enough to do reps unbroken.Don’t do a weight… Read more »

11/15/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Reps) AMRAP 5: 5-4-3-2-1 Bench Press, 185/115 10-8-6-4-2 Pull-upRest 2:00 Metcon (AMRAP – Reps) AMRAP 5: 5-4-3-2-1 Bench Press, 155/105 10-8-6-4-2 Pull-upRest 2:00 Metcon (AMRAP – Reps) AMRAP 5: 5-4-3-2-1 Bench Press, 135/95… Read more »

11/14/2017

CrossFit Smithfield – CrossFit Metcon (Time) 5 rounds 10 Push Press, 135/95# 15 Toes To BarTarget Time: 7:00 Time Cap: 12:00 Deadlift (Work to a Heavy Single)

11/11/2017

CrossFit Smithfield – CrossFit Metcon (3 Rounds for time) 3 rounds 30 double unders 10 squat cleans, 135/95 20/15 calorie row 10 squat snatches, 95/65 -Rest 6:00 b/t roundsTarget Time each round: 4:00 Time Cap each round: 6:00