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: Thursday, January 15th, 2025

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Front Squats (ascending weights)
3 Quality Wall Balls (at workout weight)

*Front squats come from the ground

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Workout: AMRAP x 20 Minutes

Complete 2 Rounds of:

200 Meter Run
24 Double Unders
6 Front Squats (155/105)

-Then-

Complete 2 Rounds of:

200 Meter Run
24 Double Unders
12 Wall Balls (20/14)

*Once 4 Rounds are complete start back from the top

*One score: total rounds completed + partial reps

*Each round just counts as its own individual round

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Cardio Option: AMRAP x 20 Minutes

Complete 2 Rounds of:

200 Meter Run
24 Double Unders
12 DB/KB Goblet Squats (50/35)(24K/16K)

-Then-

Complete 2 Rounds of:

200 Meter Run
24 Double Unders
12 Wall Balls (20/14)

*Once 4 Rounds are complete start back from the top

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Core: 4 Rounds

30 Mountain Climbers
:30s Side Plank (per side)

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