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

24 May 2020

WOD 5/25/20

Warm Up: Old Man :15 Butt Kicks :15 ASQ :15 Inch Worms :15 Jump Squats x4 No Equipment: “Modified Half Murph” Buy-In:800m Run 100 Push Ups 150 Sit Ups 200 ASQ Cash Out:800m Run *You may break up reps ** Must Run before & after Limited Equipment: “Half Murph” Buy-In:800m Run 50 Pull Ups/100 Rows 100 Push Ups 200 ASQ Cash Out:800m Run Strength: OTM-20min 1 CL Endurance:Pick One Run 7k Row 10k Bike ...

23 May 2020

WOD 5/24/20

https://www.youtube.com/watch?v=kmnJrycYOx4 Warm Up: 2 Walk Walks 5 Down dog to up dog 10 Lunges/5 DB DL x3 No Equipment: 12-9-6-3 HSPUs (3:1 Clock Walks) V-Ups Limited Equipment: 21-15-9 DB Burpees V-ups Strength:  (Skip if doing half Murph) 5x3 Press/PP/PJ Death By HSPUs Endurance: “Whistler's mother” :50 Jog :10 Sprint x15 Midline: :20 Elbow Plank :20 Hand Plank :20 Rest x4 ...

22 May 2020

WOD 5/23/30

https://www.youtube.com/watch?v=TsoXLpVpahE Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps  X4 No Equipment: 400m Run 30 Lunges 100m Object Carry 22min AMRAP Limited Equipment: 400m Run 30 AKBs 100m FR Carry 22min AMRAP Strength: 5x3 DL 1x100 W.Glute Bridges Endurance: 1000m Row-2min rest 750m Row-:90 rest 500m Row :60 rest 250m Row :30 rest 250m Row Midline: 1x100 Tuck Ups ...

21 May 2020

WOD 5/22/20

https://www.youtube.com/watch?v=Dw8r7VPkbXg Warm Up: Old Man Warm Up :10 Calf Raises :10 V-Ups :10 Inch Worms No Equipment: EMOM-20min 90 Singles/45 DUs 25 sit ups 15-20 Push Ups 12-20 Chair Dips 1min Rest Limited Equipment: EMOM-20min 15/20 Cal 15 T2B/25 sit ups 15-20 Push Ups 12-20 Rows/Pull Up 1min rest Strength: 5x3 Bench/Floor Press 10min of HS Walk practice Endurance: 3x1000m Row (800m Run) 2min Rest  Midline: 3x20 Leg Lifts over 2 objects ...

20 May 2020

WOD 5/21/20

https://www.youtube.com/watch?v=wo2UCSxsSZ0 Warm Up: :10 Low Lateral Jumps :10 Reverse Lunge-R :10 Reverse Lunge-L :10 No Push Up Burpee :10 ASQ x4 No Equipment: 200m Run 12 1-Leg RDL+Reverse Lunge 12 Jump Squats 8min AMRAP 2min: Burpees BW Lungster Limited Equipment: 250m Row 8 DL 8 FSQ 8min AMRAP 2min: Lungsters Strength: E:90 x7 2 CLs Endurance: 800m Run 50 Calories 3RFT Midline: x6 :10 Toe Reaches :10 Scissor Kicks :10 Sit ups :10 Rest ...

19 May 2020

WOD 5/20/20

https://www.youtube.com/watch?v=HprZlascwAY Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps  X4 No Equipment: 40 Burpee + Jump Squat 50 Push Ups 1200m Run (0.75 mile) -FT- Limited Equipment: 40 Devil Presses 50 Deficit Push Ups 60 Calories -FT- Strength: E2M-x5-3 HPSN 3x10 Seated DB Z Press; right into 30 bent over rear delt raises, 2min rest btw sets Endurance:...

18 May 2020

WOD 5/19/20

https://www.youtube.com/watch?v=moeud3LPSys Warm Up: 10 Leg Swings R/L 10 Bird dogs 5 Jump Downs x2 4min AMRAP OTM-4min 3 Muscle cleans 100m Run No Equipment: Run, 200 m Plank Hold, 1 min 10 Box Jumps 20min AMRAP Limited Equipment: Run, 200 m 5 Hang Sqt CL 10 Box Jumps 16min AMRAP Strength: 5x5 FSQ E2M x4 12 BR Lunge Endurance: 3:00/1:30 x7 Row Run Bike Ski Midline: Tabata :20/:10 x8 Not Alt Flutter Kicks Sit ups ...

17 May 2020

WOD 5/18/20

https://www.youtube.com/watch?v=JsmaVt1ofGg Warm Up: :15 JJ :15 Jump Sqts :15 push Ups :15 flutter kicks X4  No Equipment: 3 rounds, 1 min/ station, for reps: Shoulder Taps Sumo Squats Jumping Lunges Home Object CL Burpees Rest 1 min Limited Equipment: 3 rounds, 1 min/ station, for reps: DB Renegade Row, DBl Sumo Deadlift High-pull DB  Front Rack Lunge DB  Hang Power Clean DB Facing Burpee Rest 1 min Strength: 5x5...

16 May 2020

WOD 5/17/20

https://www.youtube.com/watch?v=_01NXGNRRsw Warm Up: Old Man warm Up :10 Pulsing Squats-R :10 Pulsing Squats-L :10 Tuck Jumps :10 Side Plank-R :10 Side Plank-L x2 No Equipment: 10 Lunges 8 1 leg Alt Glute Bridge 6 Box Jumps 4 Side Kick throughs 10 RFT Limited Equipment: 10 Calories 8 Barbell OHS 6 Box Jumps 4 Side Kick throughs 10 RFT Strength: 5x5 BSQ Endurance: 1 Mile Run Rest 4 min X3 2000m your...

15 May 2020

WOD 5/16/20

https://www.youtube.com/watch?v=s0tIeyN5H1o Warm Up: 10 Leg Swings R/L 10 Bird dogs 10 Down Dog toe touches 4min AMRAP OTM-4min 100m Run No Equipment: 800m Run 50 ASQ 30 Sit Ups 5RFT Limited Equipment: 800m Run 30 Swings 30 Sit ups 5RFT Strength: 5x5 DL  4x10 DB/KB GM Endurance:OTM-20min Odd:Run 150m Even:35 DUs Midline: :15 Hollow Hold :15 Single leg v-ups :15 Arch Hold :15 Up down planks :15 Rest x4 ...