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

09 May 2020

WOD 5/10/20

https://www.youtube.com/watch?v=h4cNGg0Kelw Warm Up: :10 Plank :10 Hover Plank :10 Wall Sit :10 Lunge Hold-R :10 Lunge Hold-L x4 No Equipment: 3 Burpees 6 V-Ups 6 Bodyweight Lungester 20min AMRAP Limited Equipment: Version A) 2 Strict Pull Ups 4 T2B 8 AKBS 20min AMRAP Version B) 2 Barbell Roll outs 4 Bent over Rows 8 AKBS 20min AMRAP Strength: 4x7 BSQ Endurance:Pick One OTM-15min 12/15 Cal 400m Run 1min Rest x4 200m your choice Rest :30 x15 Midline: 20...

20:00 / Workout Of The Day (WOD)
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08 May 2020

WOD 5/9/20

https://www.youtube.com/watch?v=bm-rxiYOnjE Warm Up: Old Man Warm Up :20 Jumping Jacks :20 Burpees x4 No Equipment: “Griff” 800m Run 400m Backwards 800m Run 400m Run Backwards -FT- *best if performed on a track Limited Equipment: 100m DBL DB Farmers Carry  20 Single DBL PCL+Split Jerk 3RFT Strength: 4x7 Bench Press 3x20 Alt DB Bench: Endurance: Pick One 5k Run 7k Row 10k Bike Midline: :30/:30x6 Weighted Planks ...

20:00 / Workout Of The Day (WOD)
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07 May 2020

WOD 5/8/20

https://www.youtube.com/watch?v=pUzTizt76AA Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps  X4 No Equipment: 400m Run 12 Goblet Squats 24 Sit Ups Limited Equipment: 400m Run/500m Row 12 DB FSQ 24 Sit Ups 4RFT Strength: OTM-15min 1 Halting Clean OTM-10min 12 Wall Balls Endurance:Pick One Intervals : :30/:30 x16 Bike 2:00/2:00 x5 Row Midline:x6 :10 Russian Twists :10 Tuck Ups :10 Tuck Hold:10 Rest ...

20:00 / Workout Of The Day (WOD)
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06 May 2020

WOD 5/7/20

https://www.youtube.com/watch?v=hwpecFJcJn0 Warm Up: 10 Leg Swings R/L 10 Bird dogs 10 Down Dog toe touches 4min AMRAP No Equipment: Increasing by 3+ for 12mins Lunges (1R/1L=1) Push Ups Limited Equipment: Increasing by 3+ for 12mins DL Renegade Rows Strength: 4x7 DL 1x100 Weighted Glute Bridges Endurance: Pick One 10x40 yd sprint Tabata :20/:10x16 Rowing Midline: :20/:10 x4 Weighted Sit Ups :20/:10x4 Regular sit ups ...

19:28 / Workout Of The Day (WOD)
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05 May 2020

WOD 5/6/20

https://www.youtube.com/watch?v=4o-VZ1vtyAg Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Shoulder Taps in Plank X4 No Equipment: 400m Run 20 ASQ 20 Bulgarian split squats 15min AMRAP Limited Equipment: 20 Calories/400m Run 20 Wall Balls 20 Single leg Squats 15min AMRAP Strength: 5x1 HPSN+2 OHS+SN Tabata :20/:10x8 DB/KB SN Endurance: 1 Mile Run 4min Rest x2 800m Run 3min Rest x2 Midline: 3x30 Leg lifts over object ...

20:00 / Workout Of The Day (WOD)
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04 May 2020

WOD 5/5/20

https://www.youtube.com/watch?v=-J4LUPOTacU Warm Up: 10 Penguin Jumps 5 Inch Worms (w/Push Up) 5 Jump Downs x3 No Equipment: 30 DUS(Low Jumps) 10 HPCL  10 Chair dips 10RFT Limited Equipment: 10 Calories (30 DUs) 10 HPCL  10 Pull Ups 10RFT Strength: 4x10 FSQ :20/:10x8 DB DL Endurance:Pick One 20 Frames of Rowling 5k run + 2 Burpees every corner you turn Midline: 3x12 Turkish Sit Ups ...

20:22 / Workout Of The Day (WOD)
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03 May 2020

WOD 5/4/20

https://www.youtube.com/watch?v=HxDcshs7Vrk Warm Up: :15 JJ :15 ASQ :15 Reaching spiderman :15 Push Ups x4 No Equipment: Tabata-:20/:10x8 Not Alt Burpees Russian Twists Pulsing Lunges Burpees Limited Equipment: Tabata-:20/:10x8 Not Alt Burpees Sit Ups Swings Burpees Strength: 4x10 Press/PP/PJ OTM-7min 3-5 HSPUs Endurance:Pick One Death By Calories Death By Shuttle Runs Midline:x6 :10 1-Leg V-Ups :10 V-Ups :10 Sit Ups :10 Rest ...

20:00 / Workout Of The Day (WOD)
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02 May 2020

WOD 5/3/20

https://www.youtube.com/watch?v=V30l5oVHOdE Warm Up: :10 Calf Raises :10 Narrow ASQ :10 V-Ups :10 Push Ups x6 No Equipment: 50-40-30-20-10 ASQ Sit Ups -FT- Limited Equipment: 18-15-12-9-6-3 DB FSQ V-Ups -FT- Strength: 4x10 BSQ OTM-10min 12 Wall Balls Endurance:Pick One 250m Row 1min Rest x10 100m Run- :30 rest x10 Midline: x1 150 Flutter Kicks 100 Russain Twists ...

20:00 / Workout Of The Day (WOD)
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01 May 2020

WOD 5/2/20

https://www.youtube.com/watch?v=xWUlj-_RpmA Warm Up: :15 JJ :15 Shoulder Taps :15 ASQ :15 burpees X4 No Equipment: 6 HSPUs (2 wall walks/18 push ups) 6 V-Ups OH Carry 100m (anything) 5RFT Limited Equipment: 12 DB TH 12 Bent over Rows (6 Pull Ups) Single Arm OH Carry 100m 5RFT Strength: 4x10 Bench DB 3x 3 Strict Press+3 Push Press + Push Jerk Endurance: 1000m Row(800m Run) 2min Rest X5 Midline: :10/:50x6 Tuck Sits ...

20:00 / Workout Of The Day (WOD)
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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 ...

20:00 / Workout Of The Day (WOD)
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