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

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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27 Mar 2020

WOD 3/28/30

https://www.youtube.com/watch?v=aCpcvDpgW-I Warm Up :15 No push up burpee :15 Reaching Spiderman :15 Push Ups :15 ASQ x4 Option 1: No equipment :30 Jumping Jacks :30 Burpees :30 Mountain Climbs :30 Bicycles :30 ASQ :30 Jumping  Lunges :30 Rest 4 Rounds Opt 2: Limited Equipment :30 Row/Bike/DUs :30 Burpees :30 Mountain Climbs :30 T2B/V-Ups :30 FSQ (KB/DB/Barbell) :30 Swings :30 Rest 4 Rounds Option 3 Strength:  OTM:12min PCL+CL 6x2 FSQ Endurance:Pick One 200m run 1min Rest x10 250m...

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

WOD 3/27/20

https://www.youtube.com/watch?v=_NLRc-yilgA 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 1 Mile Run 100 ASQ 100 1-Leg RDL 800m Run 50 ASQ 50 1-Leg RDL 400m Run 25 ASQ 25 1-Leg RDL -FT- Opt 2: Limited Equipment 2k Row ( or 1 Mile Run) 60 Goblet...

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

WOD 3/26/20

https://www.youtube.com/watch?v=QmBh5NVjBiw 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 Push Ups Pistols 1-Leg V-Ups Backpack Clean Mountain Climbers :60 Rest Opt 2: Limited Equipment 1:00 Stations x5 Man makers  Pistols 1-Leg V-Ups Med Ball Clean  (or single DB sqt CL) Mountain Climbers :60 Rest Option 3 Strength:  5x3 S2OH -each side if...

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

WOD 3/25/20

https://www.youtube.com/watch?v=RbKuqJxExhw Warm Up :10 ASQ :10 Strict Burpees :10 Plank K2E :10 Calf Raises x6 Option 1: No equipment “Annie” 50-40-30-20-10 Lateral Low  Jumps/DUs Sit Ups -FT- Opt 2: Limited Equipment “Annie” 50-40-30-20-10 DUs (Half reps w/Box Jumps) Sit Ups -FT- Option 3 Strength:  6x2 BSQ (tempo if not enough plates) Non-Barbell:1x100 RKBs  Endurance:Pick One 800m Run -3min rest x4 5x500m Row-2min rest 15 Cal Bike Sprint :45 rest x10 Midline: :10...

20:00 / Workout Of The Day (WOD)
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