Workout of the Day Archives - Page 348 of 348 - CrossFit Millburn

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: Tuesday, July 21st, 2026

Group Dynamic Warmup:

Plank – Push Up Tabata – 2 Minutes
:20s Plank on hands – :10s of Push Ups
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

200 M Row / 150 M Run / 300 M Bike
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

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

-THEN-

5 Rounds

6 Handstand Push Ups
6 Power Snatches (135/85)
36 Double Unders

-THEN-

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

*HSPU Scaling Options:

Scale reps OR Distance with ab-mats
Plyo box HSPU (same reps as Rx)
Hand Release Push Ups (12 Reps per round)

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Cardio Option: For Time

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

-THEN-

5 Rounds

6 Handstand Push Ups
12 Alt DB Snatches (50/35)
36 Double Unders

-THEN-

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

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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