Workout of the Day

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Quad Smash – 2 minutes each Warm-up 10 Ring row 10 knee push up 10 Cal row 10 Shoulder press 10 Pause squat (pause 3 seconds in the bottom position) HITT Metcon… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Lat Stretch – 2 minutes each side Warm-up 9-7-5 Ring row Cal Bik/Row Knee Push up Upper Body Strength Weighted Pull-ups (OE2min 10-8-6-4-4-4) *In the rest time Rx/Rx + perform 20… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Tricep stretch – 2 minutes Warm-up 1 lap of building then 9-7-5 Barbell Front squats (pause 3 sec at the bottom) Push Press Weightlifting Clean and Jerk (Every 90 sec for… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Air Squats 10 step Lateral Band Walk 10 Good Mornings 10 Banded Jumping Jacks 10 Front Squats 20 Double/Single Unders Mobility Quad Smash – 2 minutes each side Lower Body Strength… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Tricep Smash – 1 minute each side Warm-up “ROXANNE” Burpees 🙂 Upper Body Stamina Metcon (6 Rounds for reps) Lite (Scaled) Every minute on the minute for 12 minutes: ODD: 8 Dumbbell… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 Shoulder Dislocated 5 Hang Power Snatch 5 Hang Snatch 10 Box Step Up 10 Kettlebell Swing 10 Air Squat Mobility Banded Lat stretch – 1 minute each side Lifting Stamina Metcon… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA push up scap pull up handstand hold Ring row Mobility Banded Bully – 2 minutes each side Upper Body Strength Bench Press (OE2min 7-7-5-5-3-3) LITE 5-5-5-5-5 Goal is to work up… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 9-7-5 Thruster Burpee row/bike Cal Mobility Banded hip flexor super stretch – 2 minutes each side Lower body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 3 rounds of 3:1 12 Thrusters 9… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Tricep Stretch – 1 minute each side Warm-up 10 Clean Deadlift 10 Clean Pull 10 Scarecrow Clean 10 Hang Power Clean 10 Hang Clean Olympic Lifting Clean (OE2min 3-3-3-2-2-2) LITE Hang… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Trap Smash – 2 minutes each side Warm-up 1 lap of the building 10 Push Ups 3 rope Scale 10 Dumbbell Power Snatch 3 rop scales Endurance Workout Metcon (3 Rounds for… Read more »