Workout of the Day Archives - Page 319 of 322 - CrossFit Millburn

CFM: Wednesday, February 1st, 2017 (Burpee Day = 65)

Posted January 31st, 2017 & filed under Workout of the Day.

CFM: Wednesday, February 1st, 2017 (Burpee Day = 65) Warm-up: 2 Rounds 200M Row 16 Walking Lunge Steps 12 Super Light American Kettlebell Swings Pre-Game: 8-Minute EMOM Even: 3 Squat Cleans (Ascending Weights) Odd: 3 Pull-ups + 6… Read more »

CFM: Tuesday, January 31st, 2017 (Burpee Day = 64)

Posted January 30th, 2017 & filed under Workout of the Day.

CFM: Tuesday, January 31st, 2017 (Burpee Day = 64) Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs Pre-Game: 7-Minute AMRAP 7 Overhead Squats (45/35) – Add weight as desired 7 Push-ups (or HSPU)… Read more »

CFM: Monday, January 30th, 2017 (Burpee Day = 63)

Posted January 29th, 2017 & filed under Workout of the Day.

CFM: Monday, January 30th, 2017 (Burpee Day = 63) Warm-up: 2 Rounds 40 Mountain Climbers 20 Jumping Jacks 10 Von Trapp Spins (5 Each Way) Pre-Game: 8-Minute EMOM Even: 12/9 Calories Row Odd: 7 Wallball Facing Burpees … Read more »

CFM: Sunday, January 29th, 2016 (Burpee Day = 62)

Posted January 28th, 2017 & filed under Workout of the Day.

CFM: Sunday, January 29th, 2016 (Burpee Day = 62) Warm-up: 2 Rounds 200M Row 20 Walking Lunge Steps Pretend to Mobilize a Bit Endurance: 8-Minute AMRAP 5 Burpees 30 Second Plank 10 American Kettlebell Swings (you pick the… Read more »

CFM: Saturday, January 28th, 2016 (Burpee Day = 61)

Posted January 27th, 2017 & filed under Workout of the Day.

CFM: Saturday, January 28th, 2016 (Burpee Day = 61) Warm-up: 2 Rounds 1-Minute Jump Rope 10 Rig Squats 10 Knee Raises Pre-Game: 8-Minute EMOM Even: 150/120M Row Odd: 2 Power Cleans + 3 Front Squats Workout: 17-Minute… Read more »

CFM: Friday, January 27th, 2016 (Burpee Day = 60)

Posted January 26th, 2017 & filed under Workout of the Day.

CFM: Friday, January 27th, 2016 (Burpee Day = 60) Warm-up: 500M Row Then Mobilize and Silliness Pre-Game: 6-Minute AMRAP 400M Run In the Remaining Time, AMRAP of: 7 Atomic Sit-ups (15/10) 7 Push-ups 7 Air Squats 20 Second… Read more »

CFM: Thursday, January 26th, 2016 (Burpee Day = 59)

Posted January 25th, 2017 & filed under Workout of the Day.

CFM: Thursday, January 26th, 2016 (Burpee Day = 59) Warm-up: 2 Rounds 40 Mountain Climbers 25 Second Squat Hold 10 Large Arm Circles Pre-Game: 8-Minute AMRAP 5 Squat Snatches (Start Empty and Add) 30 Double-Unders Workout: 5… Read more »

CFM: Wednesday, January 25th, 2016 (Burpee Day = 58)

Posted January 24th, 2017 & filed under Workout of the Day.

CFM: Wednesday, January 25th, 2016 (Burpee Day = 58) Warm-up: 2 Rounds 1-Minute Jump Rope 12 Back Rolls 8 PVC Pass Throughs Pre-Game: 2 Rounds (7-Minute Cap) 20 Calories on the Rower or Bike 15 Push-ups 10 Strict… Read more »

CFM: Tuesday, January 24th, 2017 (Burpee Day = 57)

Posted January 23rd, 2017 & filed under Workout of the Day.

CFM: Tuesday, January 24th, 2017 (Burpee Day = 57) Warm-up: 2 Rounds 200M Row 16 Walkng Lunge Steps 10 Back Rolls Pre-Game: 8-Minute EMOM Even: Max Unbroken Set of Double-Unders (Capped at 30 Seconds) Odd: 5 Power Clean… Read more »

CFM: Monday, January 23rd, 2017 (Burpee Day = 56)

Posted January 22nd, 2017 & filed under Workout of the Day.

CFM: Monday, January 23rd, 2017 (Burpee Day = 56) Warm-up: 3 Rounds 40 Mountain Climbers 15 Super Light American Kettlebell Swings Pre-Game: 9-Minute EMOM A: 150/120M Row B: 15 Strict Presses (45/35) C: 12 Jump Suats (45/35) … Read more »

WOD: Tuesday, October 28th, 2025

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Snatches (ascending weights)
:10s Chin over bar hold

*Sub in 1 Rope climb after round 2

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Workout: For Time

1 Round

400 Meter Run
16 Power Snatches (95/65)
4 Rope Climbs

-Then-

2 Rounds

200 Meter Run
8 Power Snatches (115/85)
2 Rope Climbs

-Then-

4 Rounds

100 Meter Run (Back Stairs)
4 Power Snatches (135/95)
1 Rope Climb

*RX+: 12(115/85) 6(135/95) 3(155/105) OR Legless RC

*CRX: 12(115/85) 6(135/95) 3(155/105) AND Legless RC

*Rope Climb Scaling Options:

Scale Reps or distance on rope
Rope Ascents (8 Reps – 4×2, 2×4)
Strict Pull Ups (12 Reps – 6×2, 3×4)

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Cardio Option: For Time

1 Round

400 Meter Run
24 Alt DB Snatches (50/35)
4 Rope Climbs

-Then-

2 Rounds

200 Meter Run
12 Alt DB Snatches (50/35)
2 Rope Climbs

-Then-

4 Rounds

100 Meter Run (Back Stairs)
6 Alt DB Snatches (50/35)
1 Rope Climb

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Core: 4 Rounds

15 AB-Wheels
30 Mountain Climbers

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