CrossFit 8 Mile | Blog
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
1868
blog,ajax_fade,page_not_loaded,,qode-child-theme-ver-1.0.0,qode-theme-ver-9.4.1,wpb-js-composer js-comp-ver-4.12,vc_responsive
 

Blog

10 Jun 2019

Why Individual On Ramps?

I get asked from time to time “Why Individual On Ramps?” Why we have always been and will continue to do our intro program as one on ones is a loaded question. It’s for so many reasons, so brace yourself for a long answer. Prepare...

28 Mar 2020

WOD 3/29/20

https://www.youtube.com/watch?v=gkYnEJ5Gcjc Warm Up :15 Scorpion Stretch Hold-R :15 Scorpion Stretch Hold-L :15 Burpees :15 Narrow ASQ x4 Option 1 :No Equipment Tabata :20/:10x8 of each -not alt Push ups ASQ Sit ups  Option 2: Limited Equipment Tabata :20/:10x8 of each -not alt Renegade Rows Med Ball CL/ 1 DB Hang  CL Sit ups  Option 3 Strength:  Every :90x7  2 PSN :30 Bench Press  (Sub Band Press OH) :30...

27 Mar 2020

WOD 3/28/30

https://www.youtube.com/watch?v=aCpcvDpgW-I Warm Up :15 No push up burpee :15 Reaching Spiderman :15 Push Ups :15 ASQ x4 Option 1: No equipment :30 Jumping Jacks :30 Burpees :30 Mountain Climbs :30 Bicycles :30 ASQ :30 Jumping  Lunges :30 Rest 4 Rounds Opt 2: Limited Equipment :30 Row/Bike/DUs :30 Burpees :30 Mountain Climbs :30 T2B/V-Ups :30 FSQ (KB/DB/Barbell) :30 Swings :30 Rest 4 Rounds Option 3 Strength:  OTM:12min PCL+CL 6x2 FSQ Endurance:Pick One 200m run 1min Rest x10 250m...

26 Mar 2020

WOD 3/27/20

https://www.youtube.com/watch?v=_NLRc-yilgA Warm Up 30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 :15 Run in place :15 Jump Squats :15 No push up burpee :15 Reverse Lunge X4 Option 1: No equipment 1 Mile Run 100 ASQ 100 1-Leg RDL 800m Run 50 ASQ 50 1-Leg RDL 400m Run 25 ASQ 25 1-Leg RDL -FT- Opt 2: Limited Equipment 2k Row ( or 1 Mile Run) 60 Goblet...

25 Mar 2020

WOD 3/26/20

https://www.youtube.com/watch?v=QmBh5NVjBiw Warm Up :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Reaching Spiderman x4 Option 1: No equipment 1:00 Stations x5 Push Ups Pistols 1-Leg V-Ups Backpack Clean Mountain Climbers :60 Rest Opt 2: Limited Equipment 1:00 Stations x5 Man makers  Pistols 1-Leg V-Ups Med Ball Clean  (or single DB sqt CL) Mountain Climbers :60 Rest Option 3 Strength:  5x3 S2OH -each side if...

24 Mar 2020

WOD 3/25/20

https://www.youtube.com/watch?v=RbKuqJxExhw Warm Up :10 ASQ :10 Strict Burpees :10 Plank K2E :10 Calf Raises x6 Option 1: No equipment “Annie” 50-40-30-20-10 Lateral Low  Jumps/DUs Sit Ups -FT- Opt 2: Limited Equipment “Annie” 50-40-30-20-10 DUs (Half reps w/Box Jumps) Sit Ups -FT- Option 3 Strength:  6x2 BSQ (tempo if not enough plates) Non-Barbell:1x100 RKBs  Endurance:Pick One 800m Run -3min rest x4 5x500m Row-2min rest 15 Cal Bike Sprint :45 rest x10 Midline: :10...

23 Mar 2020

WOD 3/24/20

https://youtu.be/9XYJCeQBtL8 Warm Up 15 Jumping Jacks 10 Jumping Lunges 5/5 Scap Push/pull ups 3x 15 HS/plank hold 5 Burpees 5 V- Ups 3x Option 1: No Equipment Part 1: 20 Shoulder Taps (3 Wall Walks) 20 Backpack/Gallons of milk curls 10 Chair Dips 20 Donkey Kicks (each leg) 12min AMRAP Part 2: 6 Backpack/Gallons of milk Rows (6 banded) 12 FR Reverse Lunge 6 HSPU/12...

22 Mar 2020

WOD 3/23/20

https://youtu.be/qIXN27HJqew Brought to you by Coach Magan! Warm Up: Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place 15 ASQ  x3 Option 1: No equipment 60 Lateral jumps 60 Mountain climbers  40 Backpack Goblet squats  (backpack, case of water, puppy) 40 Jumping Jacks (4 count) 20 HSPUs (5 Wall Walks) -Modify x2 of push ups 20 Burpees...

21 Mar 2020

WOD 3/22/30

https://www.youtube.com/watch?v=CfUfwGQi0xg Warm Up: Warm Up :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Reaching Spiderman x4 Option 1: No equipment OTM-20mins Odd:10-15 Burpees Even:15 Low Jumps + 15 Sit Ups Opt 2: Limited Equipment OTM-20min Odd:3-5 Devil Presses Even:12-15 Cal or 30 DUs (Mod:30 low jumps Option 3 Strength 2 Strict Press+3 Push Press+4 Jerks E3M x5-increasing...

20 Mar 2020

WOD 3/21/20

https://www.youtube.com/watch?v=AZpVQsBUcXw Warm Up Old Man 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 Modified Pistols Option 1: No equipment 400m run 50 Lunges 25 Jump Squats 200m Run 40 Lunges 20 Jump Squats 200m Run 30 Lunges 15 Jump Squats 400m Run -FT- Opt 2: Limited Equipment 40 Lunges w/DBL DBs  20 Goblet Sqts w/1DB 30 Lunges w/DBL DBs  15 Goblet Sqts w/1DB 20 Lunges...

19 Mar 2020

WOD 3/20/20

https://www.youtube.com/watch?v=XSvxf0BVuuE Warm Up: Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place x3 Gymnastics Warm Up https://www.youtube.com/watch?v=R7A_iiZ1jQI&feature=youtu.be Option 1: No equipment EMOM:  20mins 5 Tuck Ups 10 Push Ups 10 Shoulder Taps 10 ASQ Modifications 4 1-leg V-Ups 3-5 Push Ups 6 Shoulder Taps 10 ASQ *Same time format Opt 2: Limited Equipment EMOM:20min Min1: 10 DB Front Squats Min2: 10 Push Ups on...