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: Wednesday, September 17th, 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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Strength-Endurance: EMOM x 10 Minutes

ODD Min: (12/9) Cal Row/Ski OR (9/7) Cal Bike/Runner
Even Min: 3 Unbroken Hang Power Cleans

*RX (135/95) / RX+ (155/105) / CRX (185/125)

*50s Cap on Calories

*Barbell must be unbroken every round

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Workout: Ladder + For Time

PART A – Ladder x 12 Minutes

3 – 6 – 9 – 12 – 15 – 18 – 21- etc..

Calorie Row/Ski/Bike
Hang Clean to Overhead (115/85)
Pull Ups

-Rest 2 Minutes-

PART B – For Time

250 Meter Row/Ski OR 600 Meter Bike
5 Hang Clean to Overhead (115/85)
250 Meter Row/Ski OR 600 Meter Bike

*Two Scores:

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

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Cardio Option: Ladder + For Time

PART A – Ladder x 12 Minutes

3 – 6 – 9 – 12 – 15 – 18 – 21- etc..

Calorie Row/Ski/Bike
American KB Swings (24K/16K)
Pull Ups

-Rest 2 Minutes-

PART B – For Time

250 Meter Row/Ski OR 600 Meter Bike
10 American KB Swings (24K/16K)
250 Meter Row/Ski OR 600 Meter Bike

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Core: 4 Rounds

15 V-Ups
30 Flutter Kicks

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Gym Lead Machine