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

15 Apr 2020

WOD 4/16/20

https://www.youtube.com/watch?v=n_dyQgDMZCA Warm Up: :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 No Equipment: 100 Burpees -FT- *OTM:5 Box Jumps/Step Ups  Limited Equipment: CrossFit Open 13.1 40 Burpees to a 6” touch 30 Snatches (75/45)  30 Burpees to a 6” touch 30 Snatches (135/75) 20 Burpees to a 6” touch 30 Snatches (165/100) 10 burpees Max reps @210/120 17min AMREP Strength:Pick One 5x5 FSQ OTM-5min 7 DBL KB...

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

WOD 4/15/20

https://www.youtube.com/watch?v=ER-Qhi5dlBE Warm Up: 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 1-Leg V-Ups x3 No Equipment: 50-40-30-20-10 Sit Ups  *After Every Round 200m Run Limited Equipment: 10-1 Box Jump Clean of any form Sit ups  Strength: OTM-7min:2 HPSN 5x5 Press/PP/PJ Endurance: OTM-Alt-20min Odd:10-15 Ca Row/Bike/ski Even:30 DUs (sub 100m Run for cals) Midline: x6 :10 Toe Reaches :10 Scissor Kicks :10 Sit ups :10 Rest ...

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

WOD 4/14/20

https://www.youtube.com/watch?v=VbT0v5NMMEI Warm Up: :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 All Equipment Levels: Buy In:800m Run Then 5 Pull Ups/10 Rows (body rows, back pack, gallon of water, band) 10 Push Ups 15 ASQ 15min AMRAP Then Cash Out:800m Run Strength: 5x5 BSQ Tabata:20/:10x8 Banded Swings Endurance: 1000m Row (1600m Run) 2min Rest 750m Row (1200m Run) 1:30min Rest 500m Row (800m Run) 1min Rest 250m Row (400m...

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

WOD 4/13/20

https://www.youtube.com/watch?v=lDQfWPgOrBo Warm Up :15 ASQ :15 Burpee :15 Jog in place/Jump Rope :15 Cossack Sqt X4 No Equipment: Tabata :20/:10  Alt Mountain Climbers Wall Sit + Alt Leg Ext Step Up+Reverse Lunge V-Ups X8 -(32 Intervals) Limited Equipment: CrossFit Open 11.3 5min AMREP: Squat Clean & Jerks (165/110) Strength: 2 HPCL+HCL X6 Sets Endurance:Pick One :30/:30 x6 Row/Bike/Ski 100m Sprint :30 Rest x10 Midline:Pick One 3x20/side Pulsing Side Plank 1x100 Russian Twists ...

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11 Apr 2020

WOD 4/12/20

https://www.youtube.com/watch?v=RlVUF4irEmA Warm Up: Old Man :30 Scorpion Holds x4 :10/:10 Run in Place x5 All Levels of Equipment: “Support Your Local Box #2” 100 DUs 21 Burpees 75 DUs 15 Burpees 50 DUs 9 Burpees -FT-  (200 line jumps if no jump rope) Strength: 5x5 Bench/Floor Press DBs: 4x20 Alt Floor Press :30 OH DB  Hold-R Arm :30 OH DB  Hold-L Arm :30 OH DB ...

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10 Apr 2020

WOD 4/11/20

https://www.youtube.com/watch?v=IlWCFgAVR50 Warm Up: :15 JJ :15 ASQ :15 Reaching Spider-Man :15 Jump Squat X4 No Equipment 200m Run 12 Reverse Lunges 9 Backpack Cleans 6 Burpees (2 Wall Walks) 15min AMRAP Limited Equipment: 12 Calories (35 DUs) 9 DBL DB DL 6 DBL DB HPCL 12 Leg Lifts Over DB 15min AMRAP Strength: 5x5 DL  or  Tabata :20/:10 x8 Double Dumbbell Deadlifts 4x8/side: RDL+Reverse Lunge Endurance:Pick One OTM-30mins -3-5 Burpees+100m Run -12-15 Cal...

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09 Apr 2020

WOD 4/10/20

https://www.youtube.com/watch?v=DjJ0xMw_4Rk Warm Up: :20 Lat Jumps :20 ASQ :20 Reaching Spiderman x4 No Equipment: Partner workout :I go, You go 10 Burpees 10 Box Jumps /Tuck Jumps 10 Jump Squats 10 Box Jumps/Tuck Jumps 20 Rounds (10 per person) -FT- Limited Equipment: Partner workout :I go, You go 10 R-Arm Thrusters 10 Box Jumps /Tuck Jumps 10 L-Arm Thrusters 10 Box Jumps/Tuck Jumps 20 Rounds...

20:23 / Workout Of The Day (WOD)
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08 Apr 2020

WOD 4/9/20

https://www.youtube.com/watch?v=szRhn3WFP4c Warm Up: Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place 15 ASQ  x3 No Equipment: 3:00/1:00x5 400m Run Max ASQ Limited Equipment: 3:00/1:00x5 1000m bike/500m Row/400m Ski Max ASQ Strength: E:90 x7 2 Hang Squat Cleans OTM-5min 7 DBL KB Box Squat (No Plopping) Endurance: 5x500m Row 1min Rest 10x200m Run :30 Rest 7x15 Cal Ski/Bike :30 Rest Midline: 4x10 DB OH Sit Ups ...

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07 Apr 2020

WOD 4/8/20

https://www.youtube.com/watch?v=RobWJHGof6Y Warm Up :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L  X2 :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Reaching Spiderman  x4 Option 1: No equipment 1:00 Stations x5 Jumping Jacks 1 Leg RDL 1-Leg V-Ups Backpack Goblet Squat Burpees over DB :60 Rest Opt 2: Limited Equipment 1:00 Stations x5 1 DB HPCL/J DB/KB DL 1-Leg V-Ups Goblet Sqt Burpees over DB :60 Rest Strength: 4x7 FSQ OTM-6min-Alt Sides 6  curtsey...

20:00 / Workout Of The Day (WOD)
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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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