Workout of the Day

05/03/2017

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 21-15-9 Thrusters (155/105) – 200m Med Ball Run (20/14) – Back Squat (6×5 @60%+5 of 1RM) Every min (6mins) Perform 5 back squats

05/02/2017

CrossFit Smithfield – CrossFit Push Press (5×8) You choose the weight. Complete a set every 1:45! Metcon (AMRAP – Reps) 10 minute AMRAP 5 Deadlifts (315/225) 15 Push Ups

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)