Workout of the Day

Saturday

CrossFit Territory – CrossFit Classes as normal 9am & 4pm View Public Whiteboard Warm up GAME! Lava Plates Mobility Banded Tricep Stretch – 1 minute each side Upper Body Strength Weighted Pull-ups (OE2min 7-7-5-5-3) LITE Banded Strict Pull Up 5-5-5-5-5… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Quad Smash – 2 minutes each Warm-up 10 Ring row 10 knee push up 10 Cal row 10 DB Shoulder press 5 burpee HITT Metcon (AMRAP – Rounds and Reps) Station 1… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Rack Mobility – 2 minutes Warm-up 10 Jerk Dips 10 Push Press 10 Push Jerk 10 Split Jerks 3 Jerk Complex Olympic Lifting Push Press+ Push Jerk+Split Jerk (OE2min 1-1-1-1-1-1) LITE Push… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Tricep Smash – 1 minute each side Warm-up 10 Kettlebell Swing 10 Ring rows 10 Box Dips 10 Cal Row Upper Body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 3 rounds of… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Lite 2 min lying squat hold against the wall https://www.youtube.com/watch?v=ZOMYD-sucas Rx/Rx+ 2 min belly breathing https://www.youtube.com/watch?v=iHHejSdHkc8 Warm-up Running Clock 2 rounds 60 sec glute bridge hold into 10 lying hip thrusters into… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Bully – 1 minute each side Warm-up 100m Run then into 12-9-6 Bench Press Ring Rows Upper Body Strength Bench Press (OE2min 10-10-7-7-5) LITE 5-5-5-5-5 In between sets perform 12 banded… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 100m Run then into 12-9-6 Bench Press Ring Rows Mobility Banded Bully – 1 minute each side Workout of the day Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5 Burpees 10 Air Squats 10 Kettlebell Deadlifts 10 secs Handstand hold 5 Burpees Mobility Quad Smash – 2 minutes each side Lower body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 4… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Clean Deadlift 10 Clean Pull 10 Scarecrow Clean 10 Front Squats 10 Hang Clean Mobility Rack Mobility – 2 minutes Olympic Lifting Clean (OE2min 3-3-2-2-1-1) LITE Hang power clean 5-5-5-5-5-5 Goal… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Ring row 10 knee push up 10 Cal row 10 Shoulder press 5 burpee Mobility Quad Smash – 2 minutes each HITT Metcon (AMRAP – Rounds and Reps) Station 1 Lite… Read more »