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, December 1st, 2021

Warm-up: Group Dynamic

Jump Squat Tabata – 2 Minutes
:20s Bottom of squat hold – :10s of jump squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

100 Meter Run / 150 Meter Row / 300 Meter Bike
5 Front Squats (ascending weights)
:15s Hanging Knee Raise Hold

*Front Squats come from the ground

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Workout: 2 Rounds

500 Meter Row / 400 Meter Run / 1200 Meter Bike
25 Box Jump Overs (24”/20”)
25 Front Squats (135/95)
25 Toes 2 Bar

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Cardio Option: 2 Rounds

500 Meter Row / 400 Meter Run / 1200 Meter Bike
25 Box Jump Overs (24”/20”)
50 KB/DB Goblet Squats (24K/16K)(50/35)
25 Toes 2 Bar

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Endurance Work: Assault Bike Tabata

8 Sets

:20s ON / :10s OFF

*Goal is max calories across all 8 sets

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Core: 4 Rounds

20 KB Pull Throughs (16K/12K)
20 CrossBody Mountain Climbers

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