Workout of the Day

03/14/2017

CrossFit Smithfield – CrossFit Metcon (Time) 10 Rounds 10 Toes to Bar 10 Box Jumps (24/20) 10 Push Ups Accessory Work Glute-Ham Raises 50 Glute Ham Raises

03/13/2017

CrossFit Smithfield – CrossFit Deadlift (8×4) Use a weight that is comfortable and can maintain good form….. Complete every 1:15 Metcon (AMRAP – Reps) 12 min Amrap 100/80 Cal. Row Max Clean and Jerks (185/125)

03/10/2017

CrossFit Smithfield, CrossFit Smithfield – CrossFit CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135#… Read more »

03/09/2017

CrossFit Smithfield – CrossFit Deadlift (7×5) Use a weight that is comfortable and can maintain good form….. Complete every 1:30 2k Row (Time) Max Effort 2k Row

03/08/2017

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 10 Shoulder to Overhead (95/65) 50 Air Squats 20 STOH (95/65) 40 Air Squats 30 STOH (95/65) 30 Air Squats 40 STOH (95/65) 20 Air Squats 50 STOH (95/65) 10 Air Squats

03/07/2017

CrossFit Smithfield – CrossFit Metcon (Time) 3 Rounds 30 Cal. Row 30 Power Snatch (75/55) Bench Press (7×5) Use a weight that is comfortable and can maintain good form….. Complete on the 2 mins

03/06/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Reps) 6 Rounds Min 1: 10 Bench Press (185/115) Min 2: Max Hand Release Push Ups Min 3: Recovery Row * Scored by Total Push Ups *

03/04/2017

CrossFit Smithfield – CrossFit Metcon (Time) With A Partner: Buy In – 2500 m Row Then: (Alternate with Partner – 10-10 all movements…9-9…8-8) 10-9-8-7-6-5-4-3-2-1 Pull Ups Hang Squat Clean (95/65) Push Press (95/65) -Cash Out – 2500m row

03/03/2017

CrossFit Smithfield – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans… Read more »