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

01 Jun 2020

WOD 6/2/20

https://www.youtube.com/watch?v=5lCsLEyJkNc Warm Up: :15 reverse lunge :15 Cossack squat :15 1-Leg Vup :15 JJ X4 No Equipment: 50-40-30-20-10 Sit Ups Lunges (weighted if possible) Limited Equipment: 50-40-30-20-10 Sit-up RKB -FT- Strength: 6x2 DL Tabata :20/:10x8 Banded Swings Endurance:Pick one 500m Row-1min Rest  X5 400m Run-1min rest  x5 Midline: :20/:10x8 Weighted or banded sit ups ...

31 May 2020

WOD 6/1/20

https://www.youtube.com/watch?v=eMmjj0165bI Warm Up: Old man :15 plank :15 plank toe touches  :15 jumping jacks :15 ASQ X4 No Equipment: 2 Wall Walks 5 Push Ups 7 Burpees 100m Run 7RFT Limited Equipment: 3 DBL DB Presses 5 DBL DB Push Presses 7 DBL DB Push Jerks 200m Run 5 RFT Strength: 6x2 Press/PP/Push Jerk Endurance: OTM-20min-Alt 12/15 Cal Row 35 DUs/70 Singles Midline: :20 DB Plank Shift :10 Plank Hold  X4 1min rest x2 ...

30 May 2020

WOD 5/31/20

https://www.youtube.com/watch?v=plDy7AITeg8 Warm Up: :15 JJ :15 narrow ASQ :15 burpees :15 jump squats  X4 No Equipment: 2min Max rep Box Jumps Right into :20/:10x8 Pistols Right into 2min: Max Rep DUs (Mod w/Penguin Jumps) Limited Equipment: 2min Max rep Box Jumps Right into :20/:10x8 Pistols Right into 2min: Max Rep DUs Strength: 5-5-3-3-1-1-3-3 TnG PCL Endurance:Pick one 5k Run 7k Row 10k Bike Midline: 20 Russian Twists 20 Tuck Ups 40 Flutter Kicks x3: ...

29 May 2020

WOD 5/30/20

https://www.youtube.com/watch?v=1bQJEiuWEqQ Warm Up: Old Man Warm Up :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Ups x4 No Equipment: 20 Burpees 20 Box Jumps  20 Burpee Box Jumps 20 Reverse Lunge Step Up 20  BW Lungster  10 Burpees 10 Box Jumps  10 Burpee Box Jumps 10 Reverse Lunge Step Up 10 BW Lungster *200 m run btw every movement Limited Equipment: 20 KB Push...

28 May 2020

WOD 5/29/20

Warm Up: :15 JJ :15 ASQ :15 burpees :15 ASQ X4 No Equipment: 15 Sit ups 15 Gob Squats 30 Step Ups AMRAP 16min  Limited Equipment: 15 Sit ups 15 Power Cleans 30 Step Ups AMRAP 16min  Strength: 5x3 FSQ Endurance: 15mins, go for distance Midline: :20 Flutter kicks :20 Hollow Hold :20 Sit ups x6 ...

27 May 2020

WOD 5/28/20

https://www.youtube.com/watch?v=71AFORyMGyA Warm Up: 5 Inch Worm 10 Push Ups 20 Single Unders 20 1 leg Single Under - R 20 1 Leg Single Under - Lsub 40 JJ) X 2  No Equipment: 400m Run/50 DUs 15 Pull Ups(Row of anyform) 10 HSPUs (Sub: PP) 3RFT Limited Equipment: 20/30 Cal Row 15 Pull Ups 10 HSPUs (Sub: PP) 3RFT Strength: 6x2 Bench Press Endurance: 400m Run (500m...

26 May 2020

WOD 5/27/20

https://www.youtube.com/watch?v=t0v3nZeCVx0 Warm Up: OTM-4min-all in the minute  5 ASQ 3 Burpees  15 jumping jacks  No Equipment: 600m Run 30 Box Jumps 40 Object Walking Lunge Rest 1:1 2 Rounds Limited Equipment: 750m Row 20 T2B 40 KB walking lunges Rest 1:1 2 Rounds Strength: 5x3 BSQ Endurance:Pick One 3k Row 5k Run :30/:30x10 Bike Midline: Every :15x16 3 1-leg V-ups ...

25 May 2020

WOD 5/26/20

https://www.youtube.com/watch?v=Z5Z9Bh2KBOg Warm Up: Old Man :20  JJ :20 BW Lungster :20 Burpees x4 No Equipment: Recovery:Hour Walk/ Hiking Limited Equipment: Recovery:Hour Walk/ Hiking Strength: OTM-5min 10 DBL DB DL OTM-5min 10 DBL DB HPCL OTM-5min 10 DBL DB Push Press Endurance: 3k Row (1.5 miles run) 2min Rest 2k Row (1 Mile run) 2min Rest 1k Row (800m Run) Midline: :15 Plank K2E :15 Star Side Plank-R :15 Star Side Plank-L :15 Rest x6 ...

24 May 2020

WOD 5/25/20

Warm Up: Old Man :15 Butt Kicks :15 ASQ :15 Inch Worms :15 Jump Squats x4 No Equipment: “Modified Half Murph” Buy-In:800m Run 100 Push Ups 150 Sit Ups 200 ASQ Cash Out:800m Run *You may break up reps ** Must Run before & after Limited Equipment: “Half Murph” Buy-In:800m Run 50 Pull Ups/100 Rows 100 Push Ups 200 ASQ Cash Out:800m Run Strength: OTM-20min 1 CL Endurance:Pick One Run 7k Row 10k Bike ...

23 May 2020

WOD 5/24/20

https://www.youtube.com/watch?v=kmnJrycYOx4 Warm Up: 2 Walk Walks 5 Down dog to up dog 10 Lunges/5 DB DL x3 No Equipment: 12-9-6-3 HSPUs (3:1 Clock Walks) V-Ups Limited Equipment: 21-15-9 DB Burpees V-ups Strength:  (Skip if doing half Murph) 5x3 Press/PP/PJ Death By HSPUs Endurance: “Whistler's mother” :50 Jog :10 Sprint x15 Midline: :20 Elbow Plank :20 Hand Plank :20 Rest x4 ...