Workout of the Day

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Warm-up 2 rounds 10 shrug pull-ups (only activating the scaps before you pull up) 10 scap push-ups 20 single unders or DU Metcon (Time) Lite Run around the building 10 Deadlfit 40 Pull… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Tricep Smash – 1 minute each side Warm-up TABATA Shoulder Press Ring Row KneePush Up Row Upper Body Strength Shoulder Press (OE2min 7-7-5-5-3) LITE 5-5-5-5-5 Goal is to work up to a… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Calve Smash – 2 minutes each side Warm-up 10 Cal Row/Bike 10 step Monster Walk 10 Thruster 5 Deadlift *light weight 5 Deadlift – add weight Lower Body Strength Deadlift (OE3min 5-5-3-3-1-1)… Read more »

Wednesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Quad Smash – 2 minutes each leg Warm-up 2 rounds 5 ring rows 5 push-ups 10 lunges Lifting Stamina Metcon (AMRAP – Reps) Lite AMRAP 15 min 10 Overhead lunges (left) 8,12,16,20….. Read more »

Tuesday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Tricep Smash – 2 minutes each side Warm-up TABATA Scap Pull up Shoulder Press Beat Swings Handstand Hold Upper Body Stamina Metcon (AMRAP – Reps) Lite (Scaled) 6 rounds of 1:1 7… Read more »

Monday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Hip Flexor Super Stretch – 2 minutes each side Warm-up 10 step Monster Walk 10 Air Squats 10 Burpees 10 Straight Leg Deadlift 20 sec Plank Hold Lower body Stamina Metcon… Read more »

Saturday

CrossFit Territory – CrossFit View Public Whiteboard Metcon (Time) Lite Partner Filthy 150 For Time 150 Box Step Ups (24/20 in) 150 Kettlebell Swings 150 Air Squats 150 Ring Rows 150 Push Presses (20kg/15kg) 150 Deadlifts 150 Squats 150 Burpees… Read more »

Friday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Hip Flexor Super Stretch – 2 minutes each side Warm-up 20 Double/Single Under 10 Step Monster Walk 10 Back Squats 10 Good Mornings 10 Glute Bridges Lower Body Strength Back Squat… Read more »

Thursday

CrossFit Territory – CrossFit View Public Whiteboard Mobility Banded Bully – 1 minute each side Warm-up 10 Scap Pull up 10 Push ups 10 Beat Swings 10 Kettlebell Swings Upper Body Strength Bench Press (OE2min 5-5-3-3-1-1) LITE 5-5-5-5-5-5 Goal today… Read more »

Thursday

CrossFit Territory – Barbell Program View Public Whiteboard Power Clean (2×3@60% 2×3@70% 2×1@80%) Front Squat (2×5@80% 2×3@85% 2×1@90%) Shoulder Press (2×3@60% 2×3@70% 2×1@80%)