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

23 Mar 2020

WOD 3/24/20

https://youtu.be/9XYJCeQBtL8 Warm Up 15 Jumping Jacks 10 Jumping Lunges 5/5 Scap Push/pull ups 3x 15 HS/plank hold 5 Burpees 5 V- Ups 3x Option 1: No Equipment Part 1: 20 Shoulder Taps (3 Wall Walks) 20 Backpack/Gallons of milk curls 10 Chair Dips 20 Donkey Kicks (each leg) 12min AMRAP Part 2: 6 Backpack/Gallons of milk Rows (6 banded) 12 FR Reverse Lunge 6 HSPU/12...

22 Mar 2020

WOD 3/23/20

https://youtu.be/qIXN27HJqew Brought to you by Coach Magan! Warm Up: Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place 15 ASQ  x3 Option 1: No equipment 60 Lateral jumps 60 Mountain climbers  40 Backpack Goblet squats  (backpack, case of water, puppy) 40 Jumping Jacks (4 count) 20 HSPUs (5 Wall Walks) -Modify x2 of push ups 20 Burpees...

21 Mar 2020

WOD 3/22/30

https://www.youtube.com/watch?v=CfUfwGQi0xg Warm Up: 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 OTM-20mins Odd:10-15 Burpees Even:15 Low Jumps + 15 Sit Ups Opt 2: Limited Equipment OTM-20min Odd:3-5 Devil Presses Even:12-15 Cal or 30 DUs (Mod:30 low jumps Option 3 Strength 2 Strict Press+3 Push Press+4 Jerks E3M x5-increasing...

20 Mar 2020

WOD 3/21/20

https://www.youtube.com/watch?v=AZpVQsBUcXw Warm Up Old Man 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 Modified Pistols Option 1: No equipment 400m run 50 Lunges 25 Jump Squats 200m Run 40 Lunges 20 Jump Squats 200m Run 30 Lunges 15 Jump Squats 400m Run -FT- Opt 2: Limited Equipment 40 Lunges w/DBL DBs  20 Goblet Sqts w/1DB 30 Lunges w/DBL DBs  15 Goblet Sqts w/1DB 20 Lunges...

19 Mar 2020

WOD 3/20/20

https://www.youtube.com/watch?v=XSvxf0BVuuE Warm Up: Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place x3 Gymnastics Warm Up https://www.youtube.com/watch?v=R7A_iiZ1jQI&feature=youtu.be Option 1: No equipment EMOM:  20mins 5 Tuck Ups 10 Push Ups 10 Shoulder Taps 10 ASQ Modifications 4 1-leg V-Ups 3-5 Push Ups 6 Shoulder Taps 10 ASQ *Same time format Opt 2: Limited Equipment EMOM:20min Min1: 10 DB Front Squats Min2: 10 Push Ups on...

18 Mar 2020

WOD 3/19/20

https://www.youtube.com/watch?v=kN_ubagQFyU Warm Up: Old Man KB Flow Warm Up x4-5 https://www.youtube.com/watch?v=l8cKJN35FMM&feature=youtu.be Option 1: No equipment :20 Dog Down Beast :20 Dragon Flags :20 Alt Jumping Lunges :60 rest 6 Rounds Opt 2: Limited Equipment 5 Jump Squats 4 Push Ups  3 Swings 2 OH Press 3 sets 1-2mins rest 4 Rounds Endurance: 200m run 1min Rest x10 Or 250m Row 1min Rest x10 Option 3 Strength: Barbells or Dumbbells E2M...

17 Mar 2020

WOD 3/18/20

https://www.youtube.com/watch?v=o6PFHmuMBsU&feature=youtu.be Warm Up 2:00/leg Pigeon Stretch :30 Squat Hold :30 ASQ :30 Plank Hold :30 Push Ups X3 Option 1: No equipment 3:00/1:00 x5 30 Lateral Jumps 30 Walking Lunges 3 Wall Walks OR 360 degree clock walk Opt 2: Limited Equipment 3:00/1:00 x5 30 DUs (60 Singles) 20 Weighted Step Ups 20 Bent Over Rows Endurance: Intervals : :30/:30 x16 Bike 2:00/2:00 x5 Row Option 3...

16 Mar 2020

WOD 3/17/20

https://www.youtube.com/watch?v=tmUesTQu5QM Warm Up Old Man Warm Up :20 Burpee :20 Jog in place/Jump Rope :20 Cossack Sqt x4 Option 1: No equipment 800m run 30 Burpees 50 Sit Ups 3RFT Option 2: Limited Equipment 800m run 30 DB Snatches 30 T2B (Mod:V-Ups) 3RFT Endurance: 1 Mile Run 4min Rest x2 800m Run 3min Rest x2 Option 3 Strength: Barbells or Dumbbells 4x10 DL Dumbbell Version: Tabata :20/:10 x8 Double Dumbbell Deadlifts Midline:...

15 Mar 2020

WOD 3/16/20

https://youtu.be/FbwqWTL0WeM Workout & Movement Descriptions 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 Option 1: No equipment 1min: Jumping Jacks 1min: ASQ x4 1min: Step Ups (chair/box/bench/steps) 1min: Lunges x4 -No rest between the 8 rounds :30/:30 x6 Wall Sits Opt 2: Limited Equipment 1min: Row/Bike/Double-Single Unders 1min: Weighted Step ups (box/porch/stairs/etc) x4 1min:...

14 Mar 2020

At Home Workouts

Ninja Nation, With this temporary shut down we will be providing you with continued programming and coaching to whatever capacity you can do. Each day we will post 5 different tracks that you can follow with warm ups: Warm ups No Equipment Workouts Limited Equipment Workouts Endurance Workouts Strength Training:Barbell or Dumbbells Midline:...