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 May 2020

WOD 5/12/20

https://www.youtube.com/watch?v=kRF6efBVsR0 Warm Up: OTM-Alt-9min 100m Run 20 ASQ 50 Flutter kicks No Equipment: Every 2:30 x6 100 Jumping Jacks (45 DUs) 20 Bulgarain Split Squats 15 Tuck Ups Limited Equipment: Every 2:30 x6 15 Calories 15 DL 15 Tuck Ups Strength: 4x7 FSQ OTM-5min 7 DBL KB FSQ OR 15 Wall balls Endurance: 3k Row-3min Rest 2k Row-2min rest 1k Row Run version: 1Mile-1200m-800m Midline: :15 Side Plank V-ups-R :15 Side Plank...

10 May 2020

WOD 5/11/20

Warm Up: 2 wall walks 6 jump squats 10 shoulder taps 14 high knees (R/L=1) x3 No Equipment: Max HS Hold 5 Burpees 200m Run *Until you accumulate 4mins Upside down Limited Equipment: 24-21-18-15-12-9-6-3 Med Ball Clean Push Ups -FT- Strength: 4x7 Press/PP/PJ 3x20 Alt DB Press Endurance: Pick one 800m run Rest 2 min X 4 1000m row/bike/ski Rest 2 min x 4 Midline: :30 Hollow Hold :30 Arch Hold X...

09 May 2020

WOD 5/10/20

https://www.youtube.com/watch?v=h4cNGg0Kelw Warm Up: :10 Plank :10 Hover Plank :10 Wall Sit :10 Lunge Hold-R :10 Lunge Hold-L x4 No Equipment: 3 Burpees 6 V-Ups 6 Bodyweight Lungester 20min AMRAP Limited Equipment: Version A) 2 Strict Pull Ups 4 T2B 8 AKBS 20min AMRAP Version B) 2 Barbell Roll outs 4 Bent over Rows 8 AKBS 20min AMRAP Strength: 4x7 BSQ Endurance:Pick One OTM-15min 12/15 Cal 400m Run 1min Rest x4 200m your choice Rest :30 x15 Midline: 20...

08 May 2020

WOD 5/9/20

https://www.youtube.com/watch?v=bm-rxiYOnjE Warm Up: Old Man Warm Up :20 Jumping Jacks :20 Burpees x4 No Equipment: “Griff” 800m Run 400m Backwards 800m Run 400m Run Backwards -FT- *best if performed on a track Limited Equipment: 100m DBL DB Farmers Carry  20 Single DBL PCL+Split Jerk 3RFT Strength: 4x7 Bench Press 3x20 Alt DB Bench: Endurance: Pick One 5k Run 7k Row 10k Bike Midline: :30/:30x6 Weighted Planks ...

07 May 2020

WOD 5/8/20

https://www.youtube.com/watch?v=pUzTizt76AA Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps  X4 No Equipment: 400m Run 12 Goblet Squats 24 Sit Ups Limited Equipment: 400m Run/500m Row 12 DB FSQ 24 Sit Ups 4RFT Strength: OTM-15min 1 Halting Clean OTM-10min 12 Wall Balls Endurance:Pick One Intervals : :30/:30 x16 Bike 2:00/2:00 x5 Row Midline:x6 :10 Russian Twists :10 Tuck Ups :10 Tuck Hold:10 Rest ...

06 May 2020

WOD 5/7/20

https://www.youtube.com/watch?v=hwpecFJcJn0 Warm Up: 10 Leg Swings R/L 10 Bird dogs 10 Down Dog toe touches 4min AMRAP No Equipment: Increasing by 3+ for 12mins Lunges (1R/1L=1) Push Ups Limited Equipment: Increasing by 3+ for 12mins DL Renegade Rows Strength: 4x7 DL 1x100 Weighted Glute Bridges Endurance: Pick One 10x40 yd sprint Tabata :20/:10x16 Rowing Midline: :20/:10 x4 Weighted Sit Ups :20/:10x4 Regular sit ups ...

05 May 2020

WOD 5/6/20

https://www.youtube.com/watch?v=4o-VZ1vtyAg Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Shoulder Taps in Plank X4 No Equipment: 400m Run 20 ASQ 20 Bulgarian split squats 15min AMRAP Limited Equipment: 20 Calories/400m Run 20 Wall Balls 20 Single leg Squats 15min AMRAP Strength: 5x1 HPSN+2 OHS+SN Tabata :20/:10x8 DB/KB SN Endurance: 1 Mile Run 4min Rest x2 800m Run 3min Rest x2 Midline: 3x30 Leg lifts over object ...

04 May 2020

WOD 5/5/20

https://www.youtube.com/watch?v=-J4LUPOTacU Warm Up: 10 Penguin Jumps 5 Inch Worms (w/Push Up) 5 Jump Downs x3 No Equipment: 30 DUS(Low Jumps) 10 HPCL  10 Chair dips 10RFT Limited Equipment: 10 Calories (30 DUs) 10 HPCL  10 Pull Ups 10RFT Strength: 4x10 FSQ :20/:10x8 DB DL Endurance:Pick One 20 Frames of Rowling 5k run + 2 Burpees every corner you turn Midline: 3x12 Turkish Sit Ups ...

03 May 2020

WOD 5/4/20

https://www.youtube.com/watch?v=HxDcshs7Vrk Warm Up: :15 JJ :15 ASQ :15 Reaching spiderman :15 Push Ups x4 No Equipment: Tabata-:20/:10x8 Not Alt Burpees Russian Twists Pulsing Lunges Burpees Limited Equipment: Tabata-:20/:10x8 Not Alt Burpees Sit Ups Swings Burpees Strength: 4x10 Press/PP/PJ OTM-7min 3-5 HSPUs Endurance:Pick One Death By Calories Death By Shuttle Runs Midline:x6 :10 1-Leg V-Ups :10 V-Ups :10 Sit Ups :10 Rest ...

02 May 2020

WOD 5/3/20

https://www.youtube.com/watch?v=V30l5oVHOdE Warm Up: :10 Calf Raises :10 Narrow ASQ :10 V-Ups :10 Push Ups x6 No Equipment: 50-40-30-20-10 ASQ Sit Ups -FT- Limited Equipment: 18-15-12-9-6-3 DB FSQ V-Ups -FT- Strength: 4x10 BSQ OTM-10min 12 Wall Balls Endurance:Pick One 250m Row 1min Rest x10 100m Run- :30 rest x10 Midline: x1 150 Flutter Kicks 100 Russain Twists ...