Workout of the Day

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Tabata Renegade row Push ups Kb deadlifts Gate burpee Mobility 2 minute each side banded bully Upper Body Stamina Metcon (AMRAP – Reps) LITE (Scaled) 5 rounds of: 1st Minute: 10 Ring… Read more »

Saturday

CrossFit Territory – CrossFit Today is a partner workout! Bring a friend down for a free trial if you like. View Public Whiteboard Warm-up 2 rounds of 10 ring rows/jumping pull ups 10 push up 10 squats 10 Buddy Deadlifts… 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 Overhead Squat (OE4 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 »

Monday

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

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5 Clean deadlift 5 Clean pulls 5 Scarecrow power cleans 5 Power cleans Mobility Saddle 2 minutes Olympic Lifting Power Clean (OE2 mins 3-3-2-2-1-1) LITE Hang Power Clean 3-3-3-3-3-3 Goal is to… Read more »

Friday

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

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Demo Deadlift Demo Bench Press Demo Clean Then 5 mins to work up to weight Mobility If time permitts- sphinx/seal pose 2min Workout of the day Linda (Time) 10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body… Read more »