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: Thursday, May 18th, 2025 (Burpee Day 108)

2 Minutes of movement
:20s of lateral hops, up-downs, plank on hands
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Power Snatches (ascending weights)
3 Box Jump Overs (done at workout height)

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Workout: AMRAP Repeats

AMRAP x 9 Minutes

200 Meter Run
7 Hang Power Snatches (95/65)
7 Box Jump Overs (24”/20”)

-Rest :90s-

AMRAP x 7 Minutes

Run to the end of the driveway
5 Hang Power Snatches (105/75)
5 Box Jump Overs (24”/20”)

-Rest :90s-

AMRAP x 5 Minutes

100 Meter Run (back stairs)
3 Hang Power Snatches (115/85)
3 Box Jump Overs (24”/20”)

*RX+: (105/75)(115/85)(135/95) OR BJO (30”/24”)

*CRX: (105/75)(115/85)(135/95) AND BJO (30”/24”)

*3 Separate Scores:

Rounds + Reps completed for each AMRAP

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Cardio Option: AMRAP Repeats

AMRAP x 9 Minutes

200 Meter Run
14 American KB Swings (24K/16K)
7 Box Jump Overs (24”/20”)

-Rest :90s-

AMRAP x 7 Minutes

Run to the end of the driveway
10 American KB Swings (24K/16K)
5 Box Jump Overs (24”/20”)

-Rest :90s-

AMRAP x 5 Minutes

100 Meter Run (back stairs)
6 American KB Swings (24K/16K)
3 Box Jump Overs (24”/20”)

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Core: 4 Rounds

10 Banded Paloff Presses
10 Banded Rotations

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