Workout of the Day

01/21/2019

CrossFit Smithfield – CrossFit Metcon (Time) 50 Wallballs 20/14 25 Pull ups 25 BBJO 24″/20″ 25 Pull ups 50 Wallballs 20/1475 Wallballs 20/14 35 Pull ups 25 BBJO 24″/20″ 35 Pull ups 75 Wallballs 20/14

01/15/2019

CrossFit Smithfield – CrossFit Metcon (2 Rounds for time) 2 Rounds: 5-4-3-2-1 Snatch Start at 50-55% and last rep is not to exceed 95%. -Rest 3:00 b/t rounds-2 Rounds: 5-4-3-2-1 Snatch 135/155/185/205/225 95/105/125/145/155 Rest 3:00 b/t rounds. Metcon (2 Rounds… Read more »

01/12/2019

CrossFit Smithfield – CrossFit Metcon (3 Rounds for time) 3 rounds: 30/20 Cal Row 20 Burpee box jump overs, 30/24 30 Toes to Bar 10/10 Single DB Shoulder to Overhead, 50/35 -Rest 3:00 b/t rds-Rx+: 40/32 Cal Row 20 Burpee… Read more »

01/11/2019

CrossFit Smithfield – CrossFit Metcon (Time) 800m run 100 Double Unders 25 Power Clean 155/105 100 Double Unders 800m runRx+: 800m run 150 Double Under 25 Power Clean 165/115 150 Double Under 800m run