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: Sunday, December 21st, 2025

Group Dynamic Warmup:

2 Minutes of movement
:20s of lateral hops, up-downs, plank on hands
Samson Stretch – 1 Min per side

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Pre-Game: 3 Rounds (10 Min Cap)

200 Meter Run
3 Hang Power Cleans (ascending weights)
:15s Hollow Hold

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Workout: For Time

Buy in: 30 Burpees Over Bar

-Then-

5 Rounds

Run to the end of the driveway
15 Weighted Ab-Mat Sit Ups (20/14)
10 Hang Power Cleans (135/95)

-Then-

Buy out: 30 Burpees Over Bar

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Cardio Option: For Time

Buy in: 30 Burpees Over Bar

-Then-

5 Rounds

Run to the end of the driveway
15 Weighted Ab-Mat Sit Ups (20/14)
15 Rage Balls (20/15)

-Then-

Buy out: 30 Burpees Over Bar

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Core: 4 Rounds

30 Flutter Kicks
:30s Hollow Hold

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