Workout of the Day

08/14/2017

CrossFit Smithfield – CrossFit Metcon (Time) 4 Rds 400m 15 Wall Balls (20/14) 15 Pull Ups Accessory Work Weighted Sit-ups (50 reps with 50/35lb kettle bell)

08/12/2017

CrossFit Smithfield – CrossFit Metcon (Time) 8 rounds 4 Bar Muscle ups 2 clean & jerksTime Cap: 15:00 Start at 65-70% of your max and end at 85-95% of your max.

08/11/2017

CrossFit Smithfield – CrossFit Metcon (Time) 3 Rounds: 10 Front Squats (155/105) 20 Pull-Ups 50 Double UndersRx+: 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders

08/10/2017

CrossFit Smithfield – CrossFit Push Press (3,2,1,1,1 ) 12 mins Heavy 3 Heavy 2 Heavy 1 Metcon (Time) For Time: 200 Single Unders 30 Abmat situps 50 DB Snatch (35/20) 30 Abmat situps 200 Single UndersFor Time: 100 Double Unders… Read more »

08/08/2017

CrossFit Smithfield – CrossFit Metcon (Time) 21 Deadlifts (135/95) 10 Burpees 18 Deadlifts (155/115) 10 Burpees 15 Deadlifts (185/135) 10 Burpees 12 Deadlifts (225/165) 10 Burpees 9 Deadlifts (255/185) 10 Burpees 6 Deadlifts (295/205) 10 Burpees 3 Deadlifts (315/225) 10… Read more »

08/05/2017

CrossFit Smithfield – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This… Read more »

08/03/2017

CrossFit Smithfield – CrossFit Clean Complex (EMOM X 5 @ 50% 1RM) Clean Pull + Hang Power Clean + Power Clean Clean (EMOM X 5 (Heavy Single)) Metcon (AMRAP – Rounds and Reps) Ascending Ladder for 7 Minutes: 1 Power… Read more »