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

30 Apr 2020

WOD 5/1/20

https://www.youtube.com/watch?v=BNArp9dOPjU Warm Up: :15 ASQ :15 Burpee :15 Jog in place/Jump rope :15 Cossack Sqt X4 No Equipment: 30 Skater Jumps 10 Goblet Squats 12min AMRAP Limited Equipment: 30 Skater Jumps 6 DB SN/6 DB Squat Clean 12min AMRAP Strength: 4x10 DL Endurance: Pick One 3k Row 2 Mile  150 Cal Bike Midline: Tabata :20/:10x8 Bicycles ...

29 Apr 2020

WOD 4/30/20

https://www.youtube.com/watch?v=91F0zPVjDWk Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Ups X4 No Equipment: 400m run 15 Push Ups 30 Jumping Lunges 2min Rest 4 Rounds Limited Equipment: 400m run/500m Row 15 Push Ups 15 KB swings/DBL DB Swing 2min Rest 4 Rounds Strength: 3-3-2-2-1-1-2-2-3-3 Cleans Endurance: Row/Run 2x250m -:45 Rest 3x500m Row-1:45 Rest 2x750m Row-2:00m Rest 1x1000m Row Midline: :10 Bicycles :10 Flutter kicks :10 V-Ups :10 REst x4 ...

28 Apr 2020

WOD 4/29/20

https://www.youtube.com/watch?v=YjHxqpOCLag Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Shoulder Taps in Plank X4 No Equipment: “Filthy 50”-ISH 50 Reps of Each -in any order Box Jumps/step ups Push Ups/Rows Jumping Jacks Tuck Ups Walking Lunges HSPUs (half reps) Home Object DL Jump Squat Burpees DUs/Low Jumps Limited Equipment: “Filthy 50” 50 Reps of Each -in any order Box Jumps/step ups Jumping Pull Ups/Rows AKBS/DB SN Walking Lunges K2E/Tuck Ups Push Press Back...

27 Apr 2020

WOD 4/28/20

https://www.youtube.com/watch?v=k_Z5A8oekRA Warm Up: 100m Run 10 Bird Dogs 10 Jump Squats X3 No Equipment: 3:00/1:00x5 3 Home Object CL/SN 6 Push Ups 9 ASQ Limited Equipment: “Chief” 3:00/1:00x5 3 PCL  6 Push Ups 9 ASQ Strength: 6x2 FSQ OTM- 10 Min 10 Cyclist Squats Endurance: OTM-Alt-24mins Odd: 15 Cal Row Even: 30 DUs/50 Jumping Jacks Midline: Every :15 x16 3 V-Ups ...

26 Apr 2020

WOD 4/26/20

https://www.youtube.com/watch?v=XlnwcRs2VvA Warm Up: 100m Run 10 Lunges 5 Inch worms x4 No Equipment: 500m Run  30 Step Ups 30 DUs X 5 rounds Limited Equipment: 500m Row/Ski/Run (1000m Bike) 30 KB Swings 30 DUs/60 Singles X 5 rounds Strength: 6x2 Press/PP/PJ :20/:10 x 8 HS Hold Endurance: Pick one Row/Ski Intervals v1:40/:20 x9 (custom workout setting) 200m Run Rest :30 x10 Midline: 300 Flutter Kicks (R/L=1) :15/:15x 6  Arch Hold(superman) ...

25 Apr 2020

WOD 4/26/20

https://www.youtube.com/watch?v=yQUTF3gWWXY Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Shoulder Taps in Plank X4 No Equipment: :45/:15 Alternating X5 rounds (30 intervals) -MTN Climbers -Jump Squats -DUs/Low Jumps -Lunges -Tuck Ups -Shoulder Taps in Plank Limited Equipment: :45/:15 Alternating X 5 Rounds (30 intervals) -DB 1-Arm Snatch -Tuck Ups -DB Goblet Squat -Shoulder Taps in Plank -DB Bent Over Row -Russian Twists Strength: 6x2 BSQ OTM- 10 Min 10 Bugarian...

24 Apr 2020

WOD 4/25/20

https://www.youtube.com/watch?v=Uyt6sqq0uLk Warm Up: Old Man 1 Burpee 2 DL 3 HPCL 2 Presses x3 No Equipment: 3 Burpees 1 Rd of Home Object  DT 6 Burpees 1 Rd of Home Object  DT 9 Burpees 1 Rd of Home Object  DT 12 Burpees 1 Rd of Home Object  DT 16min AMRAP +3 Burpees every round* Short DT:8 FR Lunges                     6 Cleans                     3 Presses Limited Equipment: 3 Burpees 1 Rd of...

23 Apr 2020

WOD 2/24/20

https://www.youtube.com/watch?v=iFSzZCKQPuI Warm Up: :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 5 Push Ups 6 1leg V-UPs 7 ASQ x3 No Equipment-Retest 10 Sit Ups 10 Push Ups 15 ASQ 20min AMRAP Limited Equipment-Retest “Cindy” 5 Pull Ups 10 Push Ups 15 ASQ 20min AMRAP Strength 6x2 DL OTM-10min 15 Heavy/Band Swings Endurance: 1000m Row (1600m Run) 2min Rest 750m Row (1200m Run) 1:30min Rest 500m Row (800m Run) 1min Rest 250m Row (400m Run) *Increase...

22 Apr 2020

WOD 4/23/20

https://www.youtube.com/watch?v=9zioxoi2ILE Warm Up: Old Man Warm Up Running Drills No Equipment: 400m Run 80 Lunges 400m Run 65 ASQ 400m Run 50 Step Ups 400m Run 35 Burpees 400m Run 20 Push Ups -FT- Limited Equipment: 500m Row (1k Bike) 50 DBL  KB/DB Sumo DL 500m Row 40 DBL KB/DB PCLs 500m Row 30 DBL KB/DB FSQ 500m Row 20 Single DB/KB Snatches 500m Row 10 Devil Presses -FT- Strength: 5 sets of :3...

21 Apr 2020

WOD 4/22/20

https://www.youtube.com/watch?v=TT-WdZFelFc Warm Up: :15 JJ :15 lunges :15 G2OH  :15 plank X4 No Equipment: 10-20-30-40-50 DUs (Low jumps) Sit Ups -FT- Limited Equipment: 20 Cal 25 Swings 20 HPCL 15 S2OH/Rows/Pull Ups 20min amrap  Strength: 5x3 FSQ E2M:x4 12 Front Rack Reverse Lunge Endurance: OTM-24 Alt 200m Row/100m Run 35 DUs/70 Singles Midline: Every :15 x16 3 V-Ups  ...