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 15th, 2026

Group Dynamic Warmup:

Banded Lat Pull Downs – 10 Reps per side
Banded Shoulder Rotations – 10 Reps per side
Banded Lat/Samson Stretch – 1 Min per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Power Snatches (ascending weights)
1 Rope Climb OR 3 Strict Pull ups

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Workout: For Time

500 Meter Run

-into-

3 Rounds

12 Alt Box Step Ups (24”/20”)
6 Power Snatches (115/75)
2 Rope Climbs

-THEN-

500 Meter Run

-into-

3 Rounds

2 Rope Climbs
6 Power Snatches (115/75)
12 Alt Box Step ups (24”/20”)

*CRx: 6 Power Snatches (155/95)

*Rope Climb Scaling Options:

Scale Reps or distance on the rope
Rope Ascents (4 Reps per round)
Strict pull ups (6 Reps per round)

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Cardio Option: For Time

500 Meter Run

-into-

3 Rounds

12 Alt Box Step Ups (24”/20”)
12 Alt DB Snatches (50/35)
2 Rope Climbs

-THEN-

500 Meter Run

-into-

3 Rounds

2 Rope Climbs
12 Alt DB Snatches (50/35)
12 Alt Box Step ups (24”/20”)

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Core: 4 Rounds

15 Ab-Wheels
30 Bicycle Crunches

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