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

30 Jul 2020

WOD 7/31/20

https://www.youtube.com/watch?v=bNvET0B_Pb0 Warm Up: Sacram LAX Mobility Old Man 5 DB Goblet Sqt (1DB)  5 Banded GM 5 Inchworms in place 20 JJ 5min AMRAP Strength: Every 2min x7 1 DL "Body Rott" 15 DB Sit Ups 12 DB Renegade Rows 9 Burpees Tuck Jumps 12min AMRAP ...

29 Jul 2020

WOD 7/30/20

Warm Up: 150m Row 7 NoPushUp/JumpBurpee 10 ASQ 10 Reverse Lunges 7 Hollow Rocks 7mins "Eternal" 800m Run 1200m Row 400m Run 500m Row 2RFT At-Home Version: 800m run 3min Rest x4 ...

28 Jul 2020

WOD 7/29/20

Warm Up: Mini Band Side step -in a squat x8 Quad Flossing while -20/20/20 "Resurrection" 3min/3minx5 10 FSQ (M-H) 15/12 Cal Ski Max Rep Burpees At-Home Version: 3min/3minx5 15 Goblet Sqts 200m Run Max Burpees ...

27 Jul 2020

WOD 7/28/20

Warm Up: Old man  :15 NoPushUp/JumpBurpee :15 DB SN :15 ASQ :15 Reverse Lunge x4 "1st of the Month" 8min AMREP 400m Run 27 DB DL 21 DB  HPCL 15  DB Jerks 100m Run 21 DB DL 15 DB  HPCL 9 DB Jerks 100m Run 15 DB DL 12 DB  HPCL 9 DB Jerks 400m Run 3min Rest Then complete for Time At-Home Version: Same format  w/ Barbell/KB/DB ...

26 Jul 2020

WOD 7/27/20

Warm Up: Banded Pull Aparts 5min TGU :20 Strict Burpees :20 Bottoms Up Clean :20 Plank x4 "Handle The Vibe" 20 Push Ups 20 Sit Ups 20 Step Ups *20 DUs Every 2mins 20 min AMRAP At-Home Version: Same ...

24 Jul 2020

WOD 7/25/20

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series "No Surrender" 10-8-6-4-2 DB Snatch (H) Bike Cal 3min Rest 20-15-10-5 DB Goblet Sqt (H) Ski Cal 3min Rest 30-20-10 Burpees 400m Run -FT- ...

23 Jul 2020

WOD 7/24/20

Warm Up: Old man :15 Butt Kicks :15 Lunges :15 Narrow ASQ :15 Burpees X4 :10 Superman :10 Hollow Hold x4 "Don't Be Fooled" 30 DUs 30 Sit Ups 6min AMRAP 3min Rest 10 RKBs 10 Bent Over Row-R 10 Bent Over Row-L 6min AMRAP At-Home Version: Same DB/KB ...

22 Jul 2020

WOD 7/23/20

Warm Up: 10 Banded Pull Aparts 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins "Blunt" “Grace” 30 CL/J (135/95) -FT- 5min Rest 30 DB Lungsters (M) -FT- 3min Rest 50 Wall-less Wall Balls -FT- At-Home Version: 30 DBL PCL/J -5min rest- 30 DB Lungsters -5min rest- 30 DB Hang Sqt CL ...

21 Jul 2020

WOD 7/22/20

Warm Up: Old man Mini Band Walks (inside box) x5 -with 5 ASQ after each rd Vaughn Warm Up Strength: Every 2:30 5 FSQ -From the Floor -Increasing weight "Sands of Time" 7 Bike Cal 21 DUs 3 Sandbag/Dball 6 Hollow Rocks 15min AMRAP At-Home Version: 5x5 FSQ Tabata :20/:10x8 Non-alt Bottom to Bottom Gob st DUs ...

20 Jul 2020

WOD 7/21/20

https://youtu.be/rW1toy7rnS0 Warm Up: :15 JJ :15 Push Ups :15 Bent over Rows :15 ASQ x4 Banded Pull Aparts Strength: Every :90 x5 Group 1: HOH Sled Pull Group 2: 7 Push Press (M-H) Sanitize then switch "Pump Fake" 4 Two-Push Up Burpee Over the bar 4 PCL (M-H) 8min AMRAP At-Home Version: 4 Two-Push Up Burpee Over the bar 8 DBL DB PCL 12 Sit...