Workout Posts - Rich Smith - beyond the whiteboard

Rich Smith
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Rich Smith CrossFit Proper

Adrian : 13 mins 49 secs | Rx'd 3 mins 47 secs

7 rounds of: 3 Forward Rolls 5 Wall Climbs 7 Toes To Bars 9 Box Jump (30 in.)s

Comment · 0 Comments · Mar 05, 2013
Rich Smith CrossFit Proper
SMOLOV week 3 day 2

Back Squat 7x5 at 220 lbs : Completed | Rx'd

Sets 5 Back Squats, 220 lbs 5 Back Squats, 220 lbs 5 Back Squats, 220 lbs 5 Back Squats, 220 lbs 5 Back Squats, 220 lbs 5 Back Squats, 220 lbs 5 Back Squats, 220 lbs

Comment · 0 Comments · Jan 25, 2013
Rich Smith CrossFit Proper
SMOLOV Week 3 Day 1

Back Squat 9-9-9-9 : 7380 lbs | Rx'd

Sets 9 Back Squats | 205 lbs 9 Back Squats | 205 lbs 9 Back Squats | 205 lbs 9 Back Squats | 205 lbs

Comment · 0 Comments · Jan 14, 2013
Rich Smith CrossFit Proper
AM CFE S&C WOD

21-15-9: Power Cleans and Ring Dips : 5 mins 22 secs | Rx'd

21-15-9 reps of: Power Clean, 135 lbs Ring Dip

Comment · 0 Comments · Jan 14, 2013
Rich Smith CrossFit Proper

Push Press 3x10 at 60% 1RM : Completed | Rx'd

Sets 10 Push Press, 60% 1RM | 125 lbs 10 Push Press, 60% 1RM | 125 lbs 10 Push Press, 60% 1RM | 125 lbs

Comment · 0 Comments · Jan 14, 2013
Rich Smith CrossFit Proper

Floor Press 5-5-5 : 2325 lbs | Rx'd

Sets 5 Floor Press | 135 lbs 5 Floor Press | 155 lbs 5 Floor Press | 175 lbs

Comment · 0 Comments · Jan 14, 2013
Rich Smith CrossFit Proper
AM CFE S&C WOD

5 RFT: Deadlifts and Burpees : 3 mins 41 secs | Rx'd

5 rounds of: 5 Deadlifts, 1.5x bodyweight 10 Burpees

Comment · 0 Comments · Jan 14, 2013
Rich Smith CrossFit Proper
Wendler Week 3 3rd cycle +20's

Deadlift 5-3-1 : 2656 lbs | Rx'd

Sets 5 Deadlifts | 275 lbs 3 Deadlifts | 311 lbs 1 Deadlift | 348 lbs

Comment · 0 Comments · Jan 14, 2013
Rich Smith CrossFit Proper
AM GWOD

FT: Push-up (hand release)s, Air Squats and Double Unders : 7 mins 22 secs | Rx'd

100 Push-up (hand release)s 100 Air Squats 100 Double Unders

Comment · 0 Comments · Jan 14, 2013
Rich Smith CrossFit Proper

5 RFT: Inverted Hangs and Push Up (Rings)s : 16 mins 40 secs | Rx'd

5 rounds of: 7 Inverted Hangs 15 Push Up (Rings)s

Comment · 0 Comments · Jan 14, 2013
Rich Smith CrossFit Proper

3 RFT: Wall Balls : 5 mins 43 secs | Rx'd

3 rounds of: 21 Wall Balls, 20 lbs 21 AbMat Sit-ups 40 Double Unders

Comment · 0 Comments · Jan 09, 2013
Rich Smith CrossFit Proper
Smolov Week 2 Day 3

Back Squat : 5 Rep Max : 1225 lbs | Rx'd

Sets Back Squat, 5 reps | 245 lbs

Comment · 0 Comments · Jan 09, 2013
Rich Smith CrossFit Proper
PM OLY Work

Every 1 min for 10 mins: Power Snatch : Completed | Rx'd

Every 1 min for 10 mins 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs 2 Power Snatches, 135 lbs

Comment · 0 Comments · Jan 09, 2013
Rich Smith CrossFit Proper
Week 3 Wendler Strength 10#'s added to base 1 rep max calc 230

Bench Press 5-3-1 : 2170 lbs | Rx'd

Sets Bench Press, 5 reps | 188 lbs Bench Press, 3 reps | 200 lbs Bench Press, 3 reps | 210 lbs

Comment · 0 Comments · Jan 09, 2013
Rich Smith CrossFit Proper

2 RFT: Overhead Squats, Pull-ups, AbMat Sit-ups and Dips : 7 mins 11 secs | Rx'd

2 rounds of: 20 Overhead Squats, 45 lbs 20 Pull-ups 20 AbMat Sit-ups 20 Dips

Comment · 0 Comments · Jan 09, 2013
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