Workout of the Day

Wednesday

CrossFit Territory – CrossFit Movement Prep (No Measure) 10 Strict press 200m run 21 kbs 12 pull ups 1: Strict Press (1RM) 2: Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Tuesday

CrossFit Territory – CrossFit Movement Prep (No Measure) 10 Hang Power Clean 1 rounds of 12.3 1: Hang Power Clean (1 RM) 2: CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ /… Read more »

Monday

CrossFit Territory – CrossFit Bodyweight warm up (No Measure) 10 Jumping Pull up 10 Push Ups 10 Sit ups 10 Squats 1: Deadlift (1 RM ) 2: Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of… Read more »

Saturday

CrossFit Territory – CrossFit Movement Prep (No Measure) 10 Hang power Clean 10 Back squat 10 OHS 1: Back Squat (7×3@90%) 2: Overhead Squat (15 Every 3mins) 3: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips

Friday

CrossFit Territory – CrossFit 1: Clean (Every 2 mins 3RM) 2: Push Press (Every 2 mins 1RM) 3: Metcon (AMRAP – Reps) Amrap 10min 3-6-9-12-15-18 Muscle up Power Snatch

Thursday

CrossFit Territory – CrossFit 1: Movment Prep (No Measure) 10 Power snatch Below knee 10 Front Squat 10 Box Jump 10 cal Row 2: Power Snatch (2×3@60%, 2×3@70%, 2×2@80% Every 2mins) 3: Front Squat (2×5@60% 2×5@70%, 2×3@80% Every 2 Mins)… Read more »

Wednesday

CrossFit Territory – CrossFit 1: The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips 2: GHD Situps (Every 2 mins for 10 mins) 3: Metcon (AMRAP… Read more »

Tuesday

CrossFit Territory – CrossFit 1: Movement Prep (No Measure) 10 Hang power clean below knee 10 Push Jerk 10 Jumping pull ups 10 Double under 2: Power Clean & Push Jerk (Every 2 mins ) 2×3+1@60%, 2×3+1@70%, 2×2+1@80% 3: Strict… Read more »

Monday

CrossFit Territory – CrossFit 1: Snatch (No Measure) 10 Power snatch Below knee 10 Back Squat 10 knee raises 10 Walking Burpee 2: Snatch (Triple max) 3: Back Squat (4×5@85%) 4: Metcon (AMRAP – Rounds and Reps) AMRAP 10min 5… Read more »

Saturday

CrossFit Territory – CrossFit Only the 9AM wod Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy,… Read more »