Workout of the Day Archives - Page 339 of 339 - CrossFit Millburn

CFM: Thursday, January 5th, 2017 (Burpee Day = 38)

Posted January 4th, 2017 & filed under Workout of the Day.

CFM: Thursday, January 5th, 2017 (Burpee Day = 38) Warm-up: 2 Rounds 40 Mountain Climbers 25 Jumping Jacks 10 Rig Squats Pre-Game: 6-Minute EMOM 24 Switches + 3 Power Cleans + 2 Front Squats + 1 Jerk … Read more »

CFM: Wednesday, January 4th, 2017 (Burpee Day = 37)

Posted January 3rd, 2017 & filed under Workout of the Day.

CFM: Wednesday, January 4th, 2017 (Burpee Day = 37) Warm-up: 2 Rounds 200M Row 15 Super Light American Kettlebell swings 30 Second Plank Pre-Game: 7-Minute AMRAP 500M Run 50 Step-ups (24/20) AMRAP in the Remaining Time: 5 Handstand… Read more »

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: Thursday, April 23rd, 2026 (Burpee Day 87)

Group Dynamic Warmup:

2 Minutes of movement
:20s of high knees, lateral hops, burpees
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 3 Rounds

Run to the end of the driveway
3 Hang Power Snatches (ascending weights)
5 Box Jumps (at workout height)

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Workout: For Time

500 Meter Run

-THEN-

18 Hang Power Snatches (105/75)
36 Alt Box Step Ups (24”/20”)

-into-

15 Hang Power Snatches (105/75)
30 Box Jumps (24”/20”)

-into-

12 Hang Power Snatches (105/75)
24 Box Jump Overs (24”/20”)

-THEN-

500 Meter Run

*Barbell should be done in sets of 4-6 Reps at least

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Cardio Option: For Time

500 Meter Run

-THEN-

36 DB Hang Snatches (50/35) *half per side
36 Alt Box Step Ups (24”/20”)

-into-

30 DB Hang Snatches (50/35) *half per side
30 Box Jumps (24”/20”)

-into-

24 DB Hang Snatches (50/35) *half per side
24 Box Jump Overs (24”/20”)

-THEN-

500 Meter Run

*DB does not have to be alternating, just half per side

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Core: 4 Rounds

15 Long Sit Ups
30 DB Side Bends (50/35)

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