Workout of the Day

04/14/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: Run 400 meters 15 L pull-ups 15 hip extensions

04/12/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 21 GHD sit-ups 14 Push Jerks, 135/95-lbs

04/10/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups 95-lb. front rack walking lunges, 15 steps

04/08/2017

CrossFit Smithfield – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: Teams of 3: 7 Kettlebell Swings (70/53#) 7 Box Jumps (24/20″) Shuttle Sprint 7 Burpees Shuttle Sprint

04/07/2017

CrossFit Smithfield – CrossFit Back Squat (5 or more reps @85%) Push your limits but not til failure. Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set). 35%x10, 45%x10, 55%x10, 65%x5, 75%x5, 85%x5+,… Read more »

04/05/2017

CrossFit Smithfield – CrossFit Deadlift (5 or more reps @85%) Push your limits but not til failure. Below is the entire rep scheme. The 5+ (5 or more reps is the 6th set). 35%x10, 45%x10, 55%x10, 65%x5, 75%x5, 85%x5+, 75%x5,… Read more »