CrossFit 8 Mile | Blog
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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Blog

11 Jun 2020

WOD 6/12/20

Warm Up: 150m Row 4 step ups 4 1-DB DL 4 Push Ups 5mins "DB Fight Gone Bad" 1min Stations Med Ball Clean Box Jumps Row Calories 1-Arm DB S2OH (M-H) 1-Arm SDLHP (M-H) 1min Rest x3 "At Home Version" 1min /Exercise DB HSqt CL Box Jumps Sit Ups 1-Arm DB S2OH (M-H) 1-Arm SDLHP (M-H) 1min Rest x3 ...

10 Jun 2020

WOD 6/11/20

Warm Up: Old Man Vaughn Warm UP 3 Empty Bar Bear Complex 3 Burpees 6 ASQ 4min AMRAP Strength: OTM-8min 1 PCL+3 FSQ -work up "It'll Be Over Soon" 30-20-10 Barbell thrusters 200m Run -FT- At-Home Version: 30-20-10 Goblet Jump Squats (or slam ball) 200m Run -FT- ...

09 Jun 2020

WOD 6/10/20

Warm Up: Old Man :15 JJ :15 ASQ :15 DB SN :15 Push Ups x4 "50% Rest" 1min AMRAP 5 DB PCL (M) 5 DB S2OH (M) 5 Burpees 1min Rest x10 "At Home Version" 1min AMRAP 7 Box Jumps 7 Burpees 7 V-Ups 1min Rest x10 ...

08 Jun 2020

WOD 6/9/20

Warm Up: 10 Leg Swings 5 Wide inch worms 10 ASQ 5/5 Pulsing Split Squats x3 Strength: OTM-8min 12-15 RKBs (M-H) "Don't Call It a Comeback" 400m Run 16 Step Ups 16 KB CL (L-M) 16 min AMRAP At-Home Version: OTM-8min-Alt Leg 12 RDL+Reverse Lunge 50 DUs 16 Step Ups 15 Home Object Cleans 16min AMRAP ...

07 Jun 2020

WOD 6/8/20

Warm Up: Old Man Warm up 150m Row 3 Burpees 3 Inch Worms 5mins "Damage Control" 3:00m Max Distance Row 1min: Max Push Ups 3:00m Max Distance Row 1min: Max ASQ  3:00m Max Distance Row 1min: Max DB Snatch (M) 3:00m Max Distance Row 1min: Max Sit Ups 3:00m Max Distance Row 1min: Max Lunges At-Home Version: *400m Run before every exercise :60 Max...

06 Jun 2020

WOD 6/7/20

Warm Up: 5 Inch Worm with a Push-Up 10 Air Squats 20 Single Unders 20 1 leg Single Under - R 20 1 Leg Single Under - Lsub 40 JJ) X 2  No Equipment: :20/:10x8 not alternating  Jumping Jacks Lunges  Sit ups Burpees Limited Equipment: :20/:10x8 not alternating DUs Weighted Lunges Sit ups Step ups Strength: 6x2 FSQ Endurance: 1 Mile Run -3min rest 800m Run -3min  Rest X2 Midline: 15 hollow rocks 10 tuck...

04 Jun 2020

WOD 6/5/20

https://www.youtube.com/watch?v=N7L_IXP3914 Warm Up: Old man :15 Jump Jacks :15 ASQ :15 Reaching Spider-Man :15 jump squats  X4 No Equipment: 400m Run 15 Jump Squats Over an object 15 box jumps 16min AMRAP Limited Equipment: 500m Row/400m Run 15 Wall Balls 15 box jumps 16min AMRAP Strength: E:90 x7 1DL+1CL+1FSQ+1J Endurance:Pick One 1 Mile Run 100 DUs 100 Cals -FT- Midline 3x30 leg lifts over object :30 rest btw: ...

03 Jun 2020

WOD 6/4/20

https://www.youtube.com/watch?v=bG3YLHgMAgw Warm Up: :15 Goblet Squat :15 Jumping Lunges :15 push ups :15 inch worms X4 No Equipment: 100m Walking Lunge 400m Run 100 ASQ 400m Run 50 Push Ups 400m Run -FT- Limited Equipment: 50 Dumbbell Deadlifts, pick load 50 Dumbbell Front Squats, pick load 50 Dumbbell Floor Press, pick load 50 Tuck Jumps Strength: 6x2 BSQ Endurance: 2:00/:30 Rest x6 Max Cals Midline: :15 Hollow Hold :15 Leg lifts  :15 Bicycle...

02 Jun 2020

WOD 6/3/20

https://www.youtube.com/watch?v=0lK77mpcGUY Warm Up: :20 Hollow Hold :20 Jump Squats :20 burpees X4 No Equipment: 40-30-20-10 Side kick throughs -15 Burpee box jump overs after each round Limited Equipment: 40-30-20-10 DB HPSN -15 Burpee box jump overs after each round Strength: 4x3 OHS 4x3 HPSN Endurance:Pick One 3k Row 5k Run 7k Bike Midline: ...