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

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...

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...

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:...