Workout of the Day

08/24/2017

CrossFit Smithfield – CrossFit Front Squat (3,2,1,1,1) 12 mins Heavy 3 Heavy 2 Heavy 1 Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed… Read more »

08/23/2017

CrossFit Smithfield – CrossFit Metcon (Time) Teams of 3 30/20 Calorie Row (each) 150 Wall Balls (20/14) 30 Power Cleans (155/105) 150 Wall Balls (20/14) 30/20 Calorie Row (each) * Partner 1 starts on the rower, once he or she… Read more »

08/22/2017

CrossFit Smithfield – CrossFit Deadlift (6×2, 2×3 @80%) Every 1:15. Metcon (AMRAP – Reps) 8 min Amrap 8 HSPU 8 Box Jump Overs (24/20) 8 DB Snatch (35/25)Rx+: 8 min Amrap 8 SHSPU 8 Box Jump Overs (24/20) 8 DB… Read more »

08/21/2017

CrossFit Smithfield – CrossFit Front Squat (3,2,1,1,1) 12 mins Heavy 3 Heavy 2 Heavy 1 Metcon (Time) 7 Rounds 7 Clean and Jerks (115/80) 7 Burpee PullupsRx+: 7 Rounds 7 Clean and Jerks (135/95) 7 Burpee Chest to Bar

08/19/2017

CrossFit Smithfield – CrossFit Metcon (Time) 12-9-6 Power Cleans (95/65) Pull ups -Rest 2 min- 9-6-3 Power Cleans (135/95) Chest to Bar -Rest 2 min- 6-4-2 Power Cleans (185/135) Bar Muscle ups

08/17/2017

CrossFit Smithfield – CrossFit Front Squat (1 Rep Max ) You choose the weight. Metcon (Time) 15-10-5 Kettlebell Swings (70/53) Toes to Bar 800m Run 5-10-15 Kettlebell Swings (70/53) Toes to Bar

08/16/2017

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 50/40 Cal. Row 50 Push Press, 75/55 35/30 Cal. Row 35 Push Press, 75/55 20/15 Cal. Row 20 Push Press, 75/55Rx+: For Time: 50/40 Cal. Row 50 HSPU 35/30 Cal. Row 35… Read more »

08/15/2017

CrossFit Smithfield – CrossFit Deadlift (8×2 @80%) Every 1:15 Metcon (AMRAP – Reps) AMRAP 8: 2-4-6-8-10-12. . . . Power Clean (115/85) Box Jumps (24/20)RX+: Power Clean (155/105) Box Jumps (30/24)