Workout of the Day Archives - Page 346 of 346 - 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: Wednesday, July 1st, 2026

Group Dynamic Warmup:

Glute Bridge – Hip Thrust Tabata – 2 Min
:20s Glute Bridge Hold – :10s of Hip Thrusts
Seated Hamstring Stretch – 1 Min per side

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Strength: Deadlift (17 Minutes)

4 Sets x 5 Reps

Sets 1 and 2: 5 Reps each at 60% of 1RM
Sets 3 and 4: 5 Reps each at 70% of 1RM

*If you missed week 1 use today as a makeup day

*Sets can be done as drop singles or touch n go

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Workout: AMRAP x 18 Minutes

Buy in: 1000 M Row / 800 M Run / 2400 M Bike

-then in remaining time AMRAP of:

5 Power Cleans (135/95)
5 Burpees Over Bar
25 Crossover Single Unders

*One score: total # of rounds + reps completed

*Crossover Single Under Scaling options:

Double Unders (25 Reps per round)
Regular Single Unders (50 Reps per round)

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Cardio Option: AMRAP x 18 Minutes

Buy in: 1000 M Row / 800 M Run / 2400 M Bike

-then in remaining time AMRAP of:

10 Rage Balls (20/15)
5 Burpees
25 Crossover Single Unders

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Core: 4 Rounds

15 Weighted Knee Raises (20/15)
30 DB Side Bends (50/35)

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