Workout of the Day

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Mobility extended arm lizard- 2 minutes each side Strength Push Press (OE2min 7-5-5-3-3) LITE PVC 10-10-10-10-10- Workout of the day CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Mini fight gone bad 1 minute of each DB Power clean gate method burpees Box steps ups Box dips Mobility 3 minute saddle Stamina Metcon (AMRAP – Reps) LITE (Scale) 4 rounds… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up Skills session format 5 Pause back squats (3s) 5 Eccentric back squats (5 seconds down) 5 barbell side lunge each side 5 Good mornings 5 jumping back squats Mobility Banded… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 200m run 10 sec L sit hold 200m row 10 sec L sit hold 400m bike 10 sec L sit hold Mobility 3 minutes total time straddle Skill Metcon (5 Rounds for… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Push ups Row Handstand hold Row Mobility Down dog 3 minutes Stamina Metcon (5 Rounds for reps) LITE (Scale) OE2 minutes for 5 rounds: 10 Bench Press & ME strict Pull… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up Using a PVC in skills format 10 Hip primers 10 Snatch high pulls 10 Scarecrow snatches 10 Overhead squat 10 Power snatches Mobility Couch super stretch (banded) 2 minutes each… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Skills format 5 shoulder dislocates 5 Overhead squats 5 pressing snatch balance 5 heaving snatch balance 5 snatch balance Mobility extended arm lizard- 2 minutes each side Strength Overhead Squat (OE2min 7-5-5-3-3)… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Mini fight gone bad 1 minute of each kettlebell swings gate method burpees ring rows air squats Mobility 3 minute stradle Stamina Metcon (AMRAP – Reps) LITE (Scale) 4 rounds of Intervals… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Barbell Warm Up In skills format 5 Clean Deadlifts 5 Hang Clean Pulls 5 Scarecrow Cleans 5 Hang Power Clean 5 Front Squats 5 Hang Clean Mobility Childs pose with shoulders 2 minutes… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 200m run 10 sit ups 200m row 10 sit ups 4000m bike 10 sit ups Mobility 3 minutes total time straddle Skill Metcon (5 Rounds for time) LITE (Scale) OE2 minutes for… Read more »