Workout of the Day

07/17/2018

CrossFit Smithfield – CrossFit Shoulder Press (Heavy 2) In 10 mins work up to a Heavy 2 rep. Metcon (Time) 4 rds 400m Run 7 Squat Cleans (225/155)* 20 min Time Cap *

07/12/2018

CrossFit Smithfield – CrossFit Shoulder Press (Heavy 3) In 10 mins work up to a Heavy 3 rep Metcon (Time) For Time: 30-24-18-12-6 Calorie Row Push Ups

07/11/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 7 Muscle Ups 4 Squat Snatch (155/105) 18 Burpee Box Jumps Overs (30″/24″)

07/10/2018

CrossFit Smithfield – CrossFit Metcon (Time) Teams of 2 60 HSPU 50 Syncro T2B 40 Front Squats (155/105) 30 Syncro KB Swings (70/53) 200 ft KB Lunge (70/53)* *Both partners Lunge 200ft *

07/09/2018

CrossFit Smithfield – CrossFit Front Squat (Heavy 3) In 10 mins work up to a Heavy 3 rep. Metcon (Time) For Time: 100 Power Cleans (135/95) – Every min on the minute perform 5 Bar facing Burpees until completion *20… Read more »

07/07/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) 8 min AMRAP: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Jerks Men: 135lb Women: 95lb

07/05/2018

CrossFit Smithfield – CrossFit Front Squat (8 sets of 2 @80%) Every 1:15 Front Squat (8 sets of 2 @80%) Every 1:15 Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40,… Read more »