Workout of the Day Archives - Page 349 of 349 - 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: Friday, July 31st, 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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Strength: Bench Press (17 Minutes)

4 Sets x 1 Rep

Sets 1 and 2: 1 Rep each at 90% of 1RM
Sets 3 and 4: 1 Rep each at 95% of 1RM

*Partner up and make sure you spot your partner

*Do your own weights!

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Workout: Ladder + For Time

Part A – Ladder x 12 Minutes

4 – 6 – 8 – 10 – 12 – 14 – etc…

Calorie Row/Ski/Bike
Box Jump Overs (24”/20”)
Alt DB Hang Squat Clean (50/35)

-Rest 2 Minutes-

Part B – For Time

500 Meter Run

*Two Scores:

Last FULL round completed + partial reps for Part A
Time for Part B

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Core: 5 Rounds

15 GHD Sit Ups
15 GHD Back Extensions

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