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: Tuesday, September 16th, 2025

Group Dynamic Warmup:

Plate Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of Plate Squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Front Squats (ascending weights)
3 Box Jumps (at workout height)

*Front squats come from the ground

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Workout: For Time

500 Meter Run

-into–

15 Front Squats (135/95)
30 Box Jumps (24”/20”)
15 Front Squats (135/95)

-then-

500 Meter Run

-into-

15 Box Jumps (24”/20”)
30 Front Squats (135/95)
15 Box Jumps (24”/20”)

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Cardio Option: For Time

500 Meter Run

-into–

21 Goblet Squats (24K/16K)
30 Box Jumps (24”/20”)
21 Goblet Squats (24K/16K)

-then-

500 Meter Run

-into-

15 Box Jumps (24”/20”)
42 Goblet Squats (24K/16K)
15 Box Jumps (24”/20”)

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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