Workout of the Day

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Row 400m Bike 800m Warm the legs up from yesterday Mobility Shoulder dislocates 30 passes Overhead Squat (OE3 min 3-3-3-3-3) LITE Light overhead squats Today you may be very sore. Today the… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 PVC back Squats 10 front squats 10 Over head squats 10 push press 10 push jerk Mobility If time permitts- sphinx/seal pose 2min Workout of the day Metcon (Time) LITE (Scale)… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Hang power snatch Push up Hang power clean Row Mobility 2 minute partner rack PNF Lifting Stamina Metcon (AMRAP – Reps) LITE (Scaled) 3 rounds of 3:1 10 Hang power snatch… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9-7-5 Push up Ring row Mobility 2 minutes banded lat stretch Upper Body Strength Weighted Pull-ups (OE 2min- 5-5–5-5-5) LITE Banded 5-5-5-5-5-5 If you cant do weighted try strict Workout of the… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 1 lap of the building then 2 rounds of: 5 ring rows or jumping pull ups 10 knee push ups 15 squats Mobility Twisted Cross 2 minutes each side HERO WOD Murph… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Cal row 10 push up 10 cal bike 10 sit up Mobility Partner rack PNF Upper Body Stamina Metcon (AMRAP – Reps) LITE (scaled) On every 3 minutes for 12 minutes… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 15/12/9 ring row push up Mobility If time permitts- sphinx/seal pose 2min Workout of the day Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsLITE 1/2 BW… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Rope knee to elbow PVC hang power Clean Rope pull ups PVC hang Clean Mobility 2 Minutes each side twisted lizard Lifting Stamina Metcon (AMRAP – Reps) LITE (Scaled) On ever… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of: 5 Deadlift 5 Power Clean 5Push Jerk 20 Double under Mobility 2 minutes Childs Pose with shoulders Upper Body Strength Weighted Pull-ups (OE2 mins 3 – 3 – 3… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 15-12 -9 Dumbbell Deadlifts Knee Raise Mobility Banded Hip Flexor super stretch 2 mins each side Stamina Metcon (AMRAP – Reps) Lite (scaled) Every Minute on the Minute for 16 minutes Odd… Read more »