Workout of the Day

10/01/2018

CrossFit Smithfield – CrossFit Paused Front Squat (7×1 (3sec pause at the bottom)) Use the same weight for all 7 sets of 1. Rest 1:30 b/t sets Metcon (Time) 3 rds 400m Run 40 Wall Balls (20/14)

09/29/2018

CrossFit Smithfield – CrossFit Metcon (Time) Partner WOD 2 rounds for time of: 100-cal. row (total, switching every 25) 50 handstand push-ups (total) Time cap: 20 minutes

09/26/2018

CrossFit Smithfield – CrossFit Metcon (Time) 12-9-6 Echo Bike Calories 9-7-5 Squat Snatch, 135/95 Back Squat (4 sets of 8 reps, across) Work up to a Heavy 8 and do that weight across. No Failure!!!

09/25/2018

CrossFit Smithfield – CrossFit Metcon (Time) 50 Double Unders(100 singles) 25 Burpees 50 Double Unders(100 singles) 25 Toes To Bar 50 Double Unders(100 singles) 25 Toes To Bar 50 Double Unders(100 singles) 25 BurpeesRx+: 100 double unders 40 burpees 100… Read more »

9/24/2018

CrossFit Smithfield – CrossFit Metcon (Time) 9-7-5 reps of: Chest to Bar pullups Thrusters, 95/65Rest 5:00 Metcon (Time) 9-7-5 reps of: Chest to Bar pullups Thrusters, 95/65

09/21/2018

CrossFit Smithfield – CrossFit Metcon (4 Rounds for reps) Four 3 min rounds: 20 wall balls (20/14) 15 T2B Max rep DU Rest 3:00 b/t rounds.Rx+: Four 3 min rounds: 30 wall balls (20/14) 20 T2B max rep DU Rest… Read more »