Workout of the Day

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Clean hang Deads 10 Muscle Clean 10 Scare crow clean 10 hang clean Mobility Partner rack PNF Olympic Lifting Hang Clean (OE2min-3-3-2-2-1-1) LITE Hang Power Clean 5-5-5-5-5 Goal is to set… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9-7-5 Box dips Strict pull up Mobility 2 minute each side banded bully Upper Body Stamina Metcon (AMRAP – Reps) LITE (Scaled) 5 rounds of 2:1 10 Banded strict pull up then… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Row 400m Bike 800m Warm the legs up from yesterday Mobility Shoulder dislocates 30 passes Lower Body Strength Overhead Squat (OE3 min 5-5-5-5-5) LITE Light overhead squats Today you may be very… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Step and jump 10 air squats 200m run Mobility 2 minute each side banded couch stretch Workout of the day Kelly (Time) 5 Rounds for time of: 400m Run 30 Box… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Hang power snatch Push up Hang power clean Back squats Mobility 2 minute partner rack PNF Lifting Stamina Metcon (AMRAP – Reps) LITE (Scaled) 3 rounds of 3:1 15 Hang power… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9-7-5 Db Bent row Bench Press Rope scale Mobility 2 minutes banded lat stretch Upper Body Strength Bent Over Row (OE 2min- 5-5–5-5-5) LITE 5-5-5-5-5-5 Your goal is to lift a moderately… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 KB deads 10 Ring Row 10 Gate burpee 10 DB swing Mobility 2 minute banded hip flexor stretch Lower body Stamina Metcon (Weight) LITE (Scale) On every minute for 10 minutes… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Sing the 12 days of Christmas Set up and 3-5 reps of each 12 Days of Christmas (Time) 1. 100m Run 2. 2 Box Jumps 30/24″ 3. Wall Balls 20/14 4. Deadlifts… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Knee raise DB push press KBS Run 200m Mobility 2 minute each side banded bully Upper Body Stamina Metcon (AMRAP – Reps) LITE (Scaled) 5 rounds of 2:1 10 Dumbbel push pressl… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Bring Sally up air squats Mobility 2 min sumo Squats Lower Body Strength Low Bar Squat (OE3 min 5-5-5-5-5) LITE Practice box squat instead Goal is to work up for 2-3 sets… Read more »