Workout of the Day Archives - Page 331 of 331 - CrossFit Millburn

CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36)

Posted January 2nd, 2017 & filed under Workout of the Day.

CFM: Tuesday, January 3rd, 2017 (Burpee Day = 36) Warm-up: 2 Rounds 1-Minute Jump Rope 15 Back Rolls 10 Walking Lunge Steps Pre-Game: 8-Minute EMOM Even: 12/9-Calorie Row Odd: 12 Jump Squats with the Wallball (20/14) Workout:… Read more »

CFM: Monday, January 2nd, 2017 (Burpee Day = 35)

Posted January 1st, 2017 & filed under Workout of the Day.

CFM: Monday, January 2nd, 2017 (Burpee Day = 35) Warm-up: 2 Rounds 200M Row 30 Second Plank Get Ready to Squat Strength: 8-Minute EMOM 2 X 15 Second Squat Hold (135/85) – From the Rack Workout:… Read more »

Friday – Jun 26th, 2015 [SAMPLE]

Posted March 22nd, 2014 & filed under Workout of the Day.

Murph Run 1 Mile 100 Pullups 200 Pushups 300 Squats Run 1 Mile You can break up the pullups, pushups, and squats however you like.

WOD: Saturday, January 31st, 2026 (Burpee Day 5)

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

(9/7) Calorie Row/Bike/Runner/Ski
3 Squat Snatches (ascending weights)
3 Strict Pull Ups

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Workout: For Time

10 Rounds

7 Box Jumps (30”/24”)
5 Pull Ups
3 Squat Snatches (135/85)

*RX+: (155/95) OR 3 Bar Muscle Ups

*CRX: (155/95) AND 3 Bar Muscle Ups

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Cardio Option: For Time

10 Rounds

7 Box Jumps (30”/24”)
5 Pull Ups
7 Atomic Sit Ups (25/15)

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Accessory Work: Bench Press

4 Sets x 5 Reps

Building to a tough set of 5
Increase weight per set

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Core: 4 Rounds

20 Weighted Reach the ceilings (25/15)
20 Kick the ceilings

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