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 Jun 2020

WOD 6/16/20

https://www.youtube.com/watch?v=AXbCNFBEVGU Warm Up: 150m Row 7 DB DL 7 ASQ 7 Push Ups 6min AMRAP Strength: OTM-7min 5 DL @ same weight "Love Me" 5 DB Thrusters 10 Push Ups on DBs 5 DB Thrusters 10 Commando Rows 5 DB Thrusters 10 Cal Row 15min AMRAP (M Loading) At-Home Version Same but with whatever DBs or kbs that you have. ...

14 Jun 2020

WOD 6/15/20

Warm Up: Old Man Warm up 6 Cal Ski 10 ASq 6 Inch Worm+Push Up 6 1-leg V-Ups 5min AMRAP "8 Mile": OTM-20min-Alt 10/12 Cal Ski 25 Tuck Ups 40 DUs 10 Burpee Box Step Overs Coach Led Cool Down At-Home Version: OTM-20min-Alt 150m run 25 Tuck Ups 40 DUs 14 Burpee ...

13 Jun 2020

SUNDAY METCON 6/14/20

Warm Up: Old Man 5 Hand Release Push ups 10 High Knees 10 Butt Kickers 15 Kang Squats -5min AMRAP- Metcon: 6min Amrap of.. 15 Bumper Plate G2OH 10 V-ups 5 Burpees to Plate Sprint 100m Jog Back 100m *REST 90 Seconds 6min AMRAP of.. 15 Bicycles 10 KB Deadlift 5 KB Goblet Squat *REST 3 Minutes x2 ...

12 Jun 2020

WOD 6/13/20

Warm Up: :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump Squats .22 20-2 Calories (Ski or bike) 100m Run btw rounds 2-20 Sit Ups Reverse Lunges -FT- At-Home Version: 10-1  Burpees 200m Run btw rounds 2-20 Sit Ups Reverse Lunge -FT- ...

11 Jun 2020

WOD 6/12/20

Warm Up: 150m Row 4 step ups 4 1-DB DL 4 Push Ups 5mins "DB Fight Gone Bad" 1min Stations Med Ball Clean Box Jumps Row Calories 1-Arm DB S2OH (M-H) 1-Arm SDLHP (M-H) 1min Rest x3 "At Home Version" 1min /Exercise DB HSqt CL Box Jumps Sit Ups 1-Arm DB S2OH (M-H) 1-Arm SDLHP (M-H) 1min Rest x3 ...

10 Jun 2020

WOD 6/11/20

Warm Up: Old Man Vaughn Warm UP 3 Empty Bar Bear Complex 3 Burpees 6 ASQ 4min AMRAP Strength: OTM-8min 1 PCL+3 FSQ -work up "It'll Be Over Soon" 30-20-10 Barbell thrusters 200m Run -FT- At-Home Version: 30-20-10 Goblet Jump Squats (or slam ball) 200m Run -FT- ...

09 Jun 2020

WOD 6/10/20

Warm Up: Old Man :15 JJ :15 ASQ :15 DB SN :15 Push Ups x4 "50% Rest" 1min AMRAP 5 DB PCL (M) 5 DB S2OH (M) 5 Burpees 1min Rest x10 "At Home Version" 1min AMRAP 7 Box Jumps 7 Burpees 7 V-Ups 1min Rest x10 ...

08 Jun 2020

WOD 6/9/20

Warm Up: 10 Leg Swings 5 Wide inch worms 10 ASQ 5/5 Pulsing Split Squats x3 Strength: OTM-8min 12-15 RKBs (M-H) "Don't Call It a Comeback" 400m Run 16 Step Ups 16 KB CL (L-M) 16 min AMRAP At-Home Version: OTM-8min-Alt Leg 12 RDL+Reverse Lunge 50 DUs 16 Step Ups 15 Home Object Cleans 16min AMRAP ...

07 Jun 2020

WOD 6/8/20

Warm Up: Old Man Warm up 150m Row 3 Burpees 3 Inch Worms 5mins "Damage Control" 3:00m Max Distance Row 1min: Max Push Ups 3:00m Max Distance Row 1min: Max ASQ  3:00m Max Distance Row 1min: Max DB Snatch (M) 3:00m Max Distance Row 1min: Max Sit Ups 3:00m Max Distance Row 1min: Max Lunges At-Home Version: *400m Run before every exercise :60 Max...

06 Jun 2020

WOD 6/7/20

Warm Up: 5 Inch Worm with a Push-Up 10 Air Squats 20 Single Unders 20 1 leg Single Under - R 20 1 Leg Single Under - Lsub 40 JJ) X 2  No Equipment: :20/:10x8 not alternating  Jumping Jacks Lunges  Sit ups Burpees Limited Equipment: :20/:10x8 not alternating DUs Weighted Lunges Sit ups Step ups Strength: 6x2 FSQ Endurance: 1 Mile Run -3min rest 800m Run -3min  Rest X2 Midline: 15 hollow rocks 10 tuck...