Workout of the Day

04/07/2017

CrossFit Smithfield – CrossFit Back Squat (5 or more reps @85%) Push your limits but not til failure. Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set). 35%x10, 45%x10, 55%x10, 65%x5, 75%x5, 85%x5+,… Read more »

04/05/2017

CrossFit Smithfield – CrossFit Deadlift (5 or more reps @85%) Push your limits but not til failure. Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set). 35%x10, 45%x10, 55%x10, 65%x5, 75%x5, 85%x5+, 75%x5,… Read more »

04/01/2017

CrossFit Smithfield – CrossFit Metcon (Time) Midline March 3 rounds for time of: 25 GHD sit-ups 50-foot handstand walk 50-foot overhead walking lunge, 155/105 lb.

03/28/2017

CrossFit Smithfield – CrossFit Metcon (Time) 3 rounds for time of: 3 legless rope climbs 6 push jerks, 225/155 lb. 12 deadlifts, 225/155 lb. 24 GHD sit-ups 48 wall-ball shots, 20/14-lb. ball

03/27/2017

CrossFit Smithfield – CrossFit Metcon (Time) For time: Row 500 meters 30 body-weight bench presses Row 1,000 meters 20 body-weight bench presses Row 2,000 meters 10 body-weight bench presses