WOD Archives - Page 30 of 30 - CrossFit Millburn

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: Saturday, February 28th, 2026 (Burpee Day 33)

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, air squats, squat hold
Samson Stretch – 1 min per side

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Pre-Game: 3 Rounds (10 Min Cap)

1 Minute Row/Bike/Runner/Ski
3 Wall Balls (at workout weight)
3 Box Jump Overs (at workout height)

*Focus on getting into good wall ball positions

*Practice footwork for BJO an BSO

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Workout: OPEN WORKOUT “26.1”

For Time (12 Min Cap)

20 Wall Balls (20/14)
18 Box Jump Overs (24”/20”)
30 Wall Balls (20/14)
18 Box Jump Overs (24”/20”)
40 Wall Balls (20/14)
18 Med-Ball Box Step Overs (20/14)(24”/20”)
66 Wall Balls (20/14)
18 Med-Ball Box Step Overs (20/14)(24”/20”)
40 Wall Balls (20/14)
18 Box Jump Overs (24”/20”)
30 Wall Balls (20/14)
18 Box Jump Overs (24”/20”)
20 Wall Balls (20/14)

MASTERS 55+ RX:

(20/14) to a 9ft target
(24”/20”) Step Overs allowed

SCALED:

(14/10) WB to a (10/9ft)
(24”/20”) box but step overs allowed

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Core: 4 Rounds

20 Weighted reach the ceilings (25/15)
20 Kick the ceilings

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