Workout of the Day

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 200m run 200m row 400m bike Turkish get up skill Mobility 2 minutes each side of double pigeon Workout of the day Metcon (Weight) LITE (Scale) GENERAL (Rx’d) COMPETITORS ( Rx+) 10… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 5 rounds 20m shuttle 10 PVC front squats Mobility 2 Minutes partner rack PnF Weightlifting Front Squat (OE2min- 10-7-5-5-3-3) LITE DB front squat 10-10-10-10-10 Strategy Full grip, vertical torso, tight midline and… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds Tabata 20:10 Knee raise Kettle bell deadlifts Push ups Box step ups Mobility Banded super front rack 2 minutes each side Stamina Metcon (4 Rounds for reps) LITE (Scale) 4… 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 Thorasic Mobility lay over a medball with… Read more »

Saturday

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 »

Friday

CrossFit Territory – CrossFit View Public Whiteboard FRIDAY NIGHT UNDER LIGHTS Normal Class times: 530am, 630am, 9am, 12pm 330pm (Kids) Friday night under light will commence around 5pm. Come in at any time to do your workout. Please remember to… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of 30 seconds Hollow position hold 30 seconds Open position hold 10 cal row 10 cal row Mobility 2 minutes each side of double pigeon Skill Metcon (No Measure) LITE… Read more »

wednesday

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 Low Dragon pose 2 minutes each side CrossFit Overhead Squat (OE2min 10-7-7-5-5)… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up hang power snatches Box step ups Push ups Cal row Mobility Fragon pose 2minutes each side. Stamina Metcon (2 Rounds for reps) Lite (scale) Every minute on the minute for 12 minutes:… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA DOUBLE UNDERS Total amount of reps in 20:10×8 Mobility Low Dragon pose 2 minutes each side CrossFit Thruster (OE2min 10-7-7-5-5) LITE Dumbell Thruster 10-10-7-7–5-5 Strategy Start at 60% of your max,… Read more »