Workout of the Day Archives - Page 334 of 334 - 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: Monday, March 2nd, 2026 (Burpee Day 35)

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 minute per side

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Strength: Back Squat (17 Minutes)

4 Sets x 3 Reps

Sets 1 and 2: 3 Reps each at 80% of 1RM
Sets 3 and 4: 3 Reps each at 85% of 1RM

*If you need extra core support use a belt

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Workout: For Time

Buy in: 500 Meter Row/Ski OR 1200 M Bike

-Then-

18 – 14 – 10 – 14 – 18

Alternating DB Hang Snatches (50/35)

9 – 7 – 5 – 7 – 9

Strict Handstand Push Ups

-Then-

Buy out: 500 Meter Row/Ski OR 1200 M Bike

*Strict Handstand Push Up Scaling Options:

Scale reps or distance with ab-mats (NO KIPPING)
Plyo Box HSPU (Same Reps as Rx)
High Plank Plate Step Ups (45) (18-14-10-14-18)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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