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

06 Apr 2020

WOD 4/7/20

Warm Up Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place 15 ASQ  x3 No Equipment: “Loredo” 24 ASQ 24 Push Ups 24 Walking Lunges 400m run 6RFT Limited Equipment: 12 Wall Balls/Goblet sqt 6 HSPUs/24 Push Ups 24 Swings/Lunges 400m Run 6RFT Strength: 4x7 Bench/Floor/Strict Press 4x12 Single Arm Upright Row Endurance: 3:00/1:00 x5 of Bike/Row/Ski/Run/Swim Midline: x4 :15 Plank K2E :15 Plank :15 V-Ups :15 Rest ...

20:00 / Workout Of The Day (WOD)
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05 Apr 2020

WOD 4/6/20

https://www.youtube.com/watch?v=IAUjh7X4LII Warm Up 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 Modified Pistols x3 No Equipment: 200m Run 20 Step Ups/Box Jumps 20 Sit ups 10min AMRAP 3min Rest 15 Tuck Jumps/30 Box Jumps 30 Bicycles 30 Bulgarian Split Squats 10min AMRAP Limited Equipment: 10-15 Cal Bike/Row/Ski 20 Sit Ups 10-15 Bent Over Rows/Pull Ups 10min AMRAP 3min Rest 9 DBL DB DL 6 DBL...

20:00 / Workout Of The Day (WOD)
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04 Apr 2020

WOD 4/5/20

Warm Up: Old man  :20 Jumping Jacks :20 Burpees :20 Jump Squats x4 No Equipment:  CrossFit.com Mod 10 ASQ 9 G2OH-R 10 Push Ups 9 G2OH-L 10min AMRAP Limited Equipment: CrossFit.Com Event 10 ASQ 9 R-DB SN  10 Push Ups 9 L-DB SN 10min AMRAP Strength: OTM-12min Halting Snatch/Clean 4x7 BSQ OTM-10min 10 Swings Endurance:Pick One 1k Row 3min Rest x5 30 Cal Bike 2min Rest x5 1 Mile Run 30 ASQ x3 Midline: :15...

20:00 / Workout Of The Day (WOD)
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03 Apr 2020

WOD 4/4/20

https://www.youtube.com/watch?v=L3xLD6koVMA Warm Up :15 No push up burpee :15 Reaching Spiderman :15 High Knees :15 ASQ x4 No Equipment: :30 “Incomplete” Burpees :30 ASQ x8 :30 Plank :30 BW Lungester x8 -No rest between the 16 rounds Limited Equipment: :30 “Incomplete” Burpees :30 PCL/J (any implement) x8 :30 Plank :30 Snatch (Any Form) x8 -No rest between the 16 rounds Strength: 4x7 Press/PP/PJ - pick one -KB/DBs: Every 7 Reps...

20:00 / Workout Of The Day (WOD)
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02 Apr 2020

WOD 4/3/20

https://www.youtube.com/watch?v=97Grk4VlfjE Warm Up :10 ASQ :10 Strict Burpees :10 Plank K2E :10 Calf Raises x6 No Equipment: EMOM:  15mins 8 Mountain climber 6 Sit Ups 4 Pistols All 3 movements within the minute :30/:30 x6 Wall Sits Limited Equipment: EMOM:  15mins 6 Sit Ups/3 T2B 4 Pistols All 3 movements within the minute Strength: 4x7 DL/4x3 SN Grip DL 3x7-10 Tempo Kang Squats (barbell or DBs...

20:02 / Workout Of The Day (WOD)
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01 Apr 2020

WOD 4/2/20

https://www.youtube.com/watch?v=mVlDl8Aq8Ws Warm Up :15 No push up burpee :15 Reaching Spiderman :15 High Knees :15 ASQ x4 No Equipment: 800m Run 100m Farmers Walk/Odd object carry 40 Burpees over an object 40 V-Ups 100m Farmers Walk/Odd object 80 Chair step ups 100m Farmers Walk/Odd object 800m Run -FT- Limited Equipment: 100m Farmers Walk 80 Calories 40 Plate Burpee to OH 100m  Farmers walk 40 T2B/V-Ups 80 Step Ups 100m...

20:00 / Workout Of The Day (WOD)
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31 Mar 2020

WOD 4/1/20

https://www.youtube.com/watch?v=Vlx2Hm2iMjA Warm Up Old man  :20 Run In Place :20 Burpees :20 Jump Squats x4 No Equipment: 3:00/1:00 x5 3 Box Jumps 6 ASQ 9 Sit Ups Limited Equipment: 3:00/1:00 x5 3 Box Jumps 6 Wall Balls/Swings 9 Sit Ups Strength: 4x10 FSQ OTM-10min- Pick One 15 Banded KB Swings 12 Wall Balls Endurance: Every :45 x20 100m Run 20 Cal Sprint :45 Rest x7 Midline: 1 x50/side Side Bends -Band  or DB/KB *if...

21:19 / Workout Of The Day (WOD)
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30 Mar 2020

WOD 3/31/20

https://www.youtube.com/watch?v=y4HKypuIgwo Warm Up :15 Jumping Jacks :15 ASQ :15 Mountain Climbers :15 Jump Squats X4 :15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L x4 No Equipment: 30 Jumping Jacks/Jump Rope 16 Commando Row 8 BW Lungster 10min AMRAP 2min Cash Out: Max Burpees Limited Equipment: 12 Calories 10 Pull Ups 6 Lungsters 10min AMRAP 2min Cash Out: Max...

20:00 / Workout Of The Day (WOD)
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29 Mar 2020

WOD 3/30/20

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 600m Run (Run around the block) 25 Jump Squats Over an object 5RFT Option 2: Limited Equipment 35-50 Calories 35-50 Swings 5RFT Strength: 4x10 BSQ (Find 10RM) OTM-5mins (Pick One) 10 Banded squats  7 DBL...

20:00 / Workout Of The Day (WOD)
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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...

20:00 / Workout Of The Day (WOD)
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