Workout of the Day

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Hang power snatch Push up Hang power Snatch Knee raise Mobility 2 minute Shoulder dislocates Lifting Stamina Metcon (AMRAP – Reps) LITE (Scaled) 4 rounds of 2:1 15 hang Muscle Snatch… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 jerk dips 10 heave jerks 10 jerk drops (tippy toes) 10 split jerk Mobility 2 minutes banded lat stretch Upper Body Strength Split Jerk (OE 2min- 3-3-3-3-3-3) LITE 5-5-5-5-5-5 Todays goal… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of 15 KB SDHP 30 Double unders Mobility 2 minute banded hip flexor stretch Lower body Stamina Metcon (AMRAP – Reps) LITE (Scale) On every minute for 10 minutes 1st-ME… Read more »

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 2 minute lizard each side Lower Body Strength Sumo Deadlift (OE3 min 10-10-7-7-5) LITE 5-5-5-5-5 no TNG Today you may be… 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) 3:1 for 12minutes 20 Alternating Dumbbell 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 Pendlay Row (OE 2min- 10-10-7-7-5) LITE 5-5-5-5-5-5 Your goal is to lift a moderately heavy… 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 (AMRAP – Reps) LITE (Scale) On every minute for… Read more »