Workout of the Day

06/29/2018

CrossFit Smithfield – CrossFit Ralph (Time) 4 Rounds for time of: 8 Deadlifts, 250# 16 Burpees 3 Rope Climbs, 15′ 600m RunIn honor of British Army Second Lieutenant Ralph Johnson, 24, of South Africa, was killed on August 1, 2006To… Read more »

06/28/2018

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds) Every 3 mins (30 mins) 10 KB Swings (53/35) 10/8 Cal. Assault Bike 3-6-9-12-15-18-21-24-27-30 Goblet Squats (53/35)*Each round add 3 reps to the Goblet squats. Rx+: 15 KB Swings

6/27/2018

CrossFit Smithfield – CrossFit Front Squat (5×8 @70%) Every 1:45. Metcon (Time) 3 Rounds Row 1000m 100ft Sled Push, 2×45/35# 100ft Sled Pull, 2×45/35#

06/26/2018

CrossFit Smithfield – CrossFit Metcon (Time) For Time: 5 Rounds 15 Deadlifts (95/65) 15 Hang Power Cleans (95/65) 15 Shoulder to Overheads (95/65) 400m Bike