Workout of the Day

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 100m run 30 sec prone hold 5 knee push ups 5 towel pull Mobility Trap Smash – 2 minutes each side Endurance Workout Metcon (AMRAP – Rounds and Reps) Lite (Scaled) As… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm up GAME! Stick game Mobility Sumo Squat – 2 minutes Lower Body Strength Box Squat (OE3min 5-5-5-5-5) LITE 5-5-5-5-5 Goal is to work up to a heavy set of 5. Focus on… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up With a stick or light barbell: 10 Snatch Deadlift 10 Snatch High Pull 10 Scarecrow Snatch 10 Overhead Squat 10 Hang Snatch Mobility Banded Tricep Stretch – 1 minute each side Olympic… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Tabata 20 second ON 10 seconds OFF 8 rounds First exercise – Skipping/Star Jumps Second exercise – Plank Hold Third Exercise – Knee Push Ups Fourth Exercise – Towel Hold Repeat Towel… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of: 10 Jumping Pull ups 10m Walking Lunge 10 Shoulder Dislocates 10 Air squats Mobility Banded hip flexor super stretch – 2 minutes each side Lower body Stamina Metcon (AMRAP… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Bench Press Pendlay Row Shoulder Press Row Mobility Banded Bully – 2minutes each side Upper Body Strength Bench Press (OE2min 7-7-5-5-3) LITE 5-5-5-5-5 Goal is to work up to a heavy… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm up GAME! Mobility Deep Squat Hold – 2 minutes Lower Body Hypertrophy (Crossfit Territory) Metcon (5 Rounds for reps) Lite (Scaled) 5 rounds of 90 sec: 1 min 12 barbell front squats… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Row Burpee Ring Row Push Up Mobility Banded Lat Stretch – 2 minutes each side Upper Body Strength Pendlay Row (OE2min 7-7-5-5-3) LITE 5-5-5-5-5 Goal is to build up to a… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 12-9-6 Jumping lunges Air Squats Kettlebell Swing Mobility Rack mobility – 2 minutes Lower body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 6 rounds of 1:1 10m Walking lunge then into ME… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up with Stick or light barbell: 10 Clean Deadlift 10 Clean Pull 10 Scarecrow Clean 10 Hang Clean 10 Jerk Heaves 10 Jerk Drop 10 Split jerks Mobility Childs Pose – 2 minutes… Read more »