Dan Epstein, Author at CrossFit Millburn - Page 30 of 30

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 »

WOD: Sunday, December 14th, 2025

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of plate squats
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds (10 Min Cap)

(9/7) Calorie Row/Bike/Runner/Ski
3 Overhead Squats (ascending weights)
:15s Hanging Knee Raise Hold

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Workout: 3 Intervals (5 Min ON / 2 Min OFF)

INTV1: 1 Round

16 Overhead Squats (105/75)
16 Toes to Bar

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

INTV2: 2 Rounds

8 Overhead Squats (105/75)
8 Toes to Bar

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

INTV3: 4 Rounds

4 Overhead Squats (105/75)
4 Toes to Bar

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

*3 total scores: Cals completed for each interval

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Cardio Option: 3 Intervals (5 Min ON / 2 Min OFF)

INTV1: 1 Round

24 KB/DB Goblet Squats (24K/16K)(50/35)
16 Toes to Bar

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

INTV2: 2 Rounds

12 KB/DB Goblet Squats (24K/16K)(50/35)
8 Toes to Bar

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

INTV3: 4 Rounds

6 KB/DB Goblet Squats (24K/16K)(50/35)
4 Toes to Bar

-in remaining time complete:

Max Calorie Row/Bike/Runner/Ski

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Core: 4 Rounds

30 Flutter Kicks
30 Bicycle Crunches

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