Workout of the Day

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds of: 10 step Banded Lateral Walk 10 Good Morning 10 Thrusters Mobility Dragon – 2 minutes each side Lower Body Strength Back Squat (OE3min 7-7-5-5-3) LITE 5-5-5-5-5 Goal is to… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Tricep Smash – 2 minutes each side Warm-up TABATA Burpee Ring row Push ups Row Upper Body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 4 rounds of 2:1 10 Burpee then max… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up TABATA Power Snatch Knee raise Dumbbell Power Snatch Air squat Mobility Puppy Dog pose 2 minutes Lifting Stamina Metcon (AMRAP – Reps) LITE (Scaled) 6 rounds of 1:1 6 hang power snatch… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 1 lap of the buliding then 12-9-6 of Shoulder press ring row Mobility Tricep Smash – 2 minutes each side Upper Body Strength Shoulder Press (OE2min 5-5-3-3-1-1) LITE 5-5-5-5-5-5 Goal is to… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Partner Workout Metcon (Time) LITE ** In Teams of 2 ** 50 cal Row Run around the block 50 Synchro dumbbell power snatches 12.5/8kg Run around the block 50 dumbbell hang cleans 12.5/8kg… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility trap smash – 2 minutes each side Warm-up Push Jerk barbell warm up 10 jerk dips 10 jerk heaves 10 jerk drops 10 push jerks Olympic Lifting Push Jerk (OE2min 3-3-3-2-2-2) LITE… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded hip flexor super stretch – 2 minutes each side Warm-up 2 rounds of: 10 second handstand hold 10 jumping pull up 10 knee push ups 20 single skips Upper Body Stamina… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Lat Stretch – 1 minute each side Warm-up TABATA Shoulder Dislocates Overhead squats Knee Raises Kettlebell swing Lower Body Strength Overhead Squat (OE3min 5-5-3-3-1-1) LITE 5-5-5-5-5-5 Goal is to work up… Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up Up & back in gym of: high Knees Butt kicks side steps lunge with Russian twist Karaoke then into 2 rounds of 5 burpees 10 DB snatch 15 Air squats Mobility Calf… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 10 inch worm 10 push press 10 hollow rocks 10 Supermans 10 jumping pullups 10 cal row Mobility Tricep Smash – 2 minutes each side Lifting Stamina Metcon (2 Rounds for reps)… Read more »