Workout of the Day

06/05/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min Amrap 15 Cal. Row 12 Wall Balls (20/14) 10 Hang Power Clean & Push Press (115/85)

06/02/2017

CrossFit Smithfield – CrossFit Front Squat (10 minutes to find a 1 RM.) Metcon (Time) For time: 30 / 25 cal. row 20 burpee box jump-overs, 30″/24″ 10 power cleans, 185/115 Time cap: 6 minutes

06/01/2017

CrossFit Smithfield – CrossFit Deadlift (10 minutes to find a 1RM.) Metcon (Time) For Time: 100 Double Unders 50 Toes to Bar 100 ft OVH Lunge Walk (45/35) 50 Toes to Bar 100 Double Unders * Lunge walk is with… Read more »

05/31/2017

CrossFit Smithfield – CrossFit Push Press (10 minutes to find a 1RM.) Metcon (Time) For Time: 40 Thrusters (95/65) 40 Bar Facing Burpees 30 Thrusters (95/65) 30 Bar Facing Burpees * 15 min Time Cap *

05/30/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds) Every min (10 mins) 200m/175m row Rest 2 minutes Metcon (AMRAP – Rounds) Every min (10 mins) 6 Power Snatch (135/95)

05/29/2017

CrossFit Smithfield – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,… Read more »

05/25/2017

CrossFit Smithfield – CrossFit Back Squat (6×5 @60%+15 of 1RM) Every min (6mins), perform 5 back squats. Metcon (AMRAP – Reps) Teams of 2 20 min Amrap 100 Cal. Row 100 Toes to Bar* One person working at a Time.