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

04 Jun 2020

WOD 6/5/20

https://www.youtube.com/watch?v=N7L_IXP3914 Warm Up: Old man :15 Jump Jacks :15 ASQ :15 Reaching Spider-Man :15 jump squats  X4 No Equipment: 400m Run 15 Jump Squats Over an object 15 box jumps 16min AMRAP Limited Equipment: 500m Row/400m Run 15 Wall Balls 15 box jumps 16min AMRAP Strength: E:90 x7 1DL+1CL+1FSQ+1J Endurance:Pick One 1 Mile Run 100 DUs 100 Cals -FT- Midline 3x30 leg lifts over object :30 rest btw: ...

03 Jun 2020

WOD 6/4/20

https://www.youtube.com/watch?v=bG3YLHgMAgw Warm Up: :15 Goblet Squat :15 Jumping Lunges :15 push ups :15 inch worms X4 No Equipment: 100m Walking Lunge 400m Run 100 ASQ 400m Run 50 Push Ups 400m Run -FT- Limited Equipment: 50 Dumbbell Deadlifts, pick load 50 Dumbbell Front Squats, pick load 50 Dumbbell Floor Press, pick load 50 Tuck Jumps Strength: 6x2 BSQ Endurance: 2:00/:30 Rest x6 Max Cals Midline: :15 Hollow Hold :15 Leg lifts  :15 Bicycle...

02 Jun 2020

WOD 6/3/20

https://www.youtube.com/watch?v=0lK77mpcGUY Warm Up: :20 Hollow Hold :20 Jump Squats :20 burpees X4 No Equipment: 40-30-20-10 Side kick throughs -15 Burpee box jump overs after each round Limited Equipment: 40-30-20-10 DB HPSN -15 Burpee box jump overs after each round Strength: 4x3 OHS 4x3 HPSN Endurance:Pick One 3k Row 5k Run 7k Bike Midline: ...

01 Jun 2020

WOD 6/2/20

https://www.youtube.com/watch?v=5lCsLEyJkNc Warm Up: :15 reverse lunge :15 Cossack squat :15 1-Leg Vup :15 JJ X4 No Equipment: 50-40-30-20-10 Sit Ups Lunges (weighted if possible) Limited Equipment: 50-40-30-20-10 Sit-up RKB -FT- Strength: 6x2 DL Tabata :20/:10x8 Banded Swings Endurance:Pick one 500m Row-1min Rest  X5 400m Run-1min rest  x5 Midline: :20/:10x8 Weighted or banded sit ups ...

31 May 2020

WOD 6/1/20

https://www.youtube.com/watch?v=eMmjj0165bI Warm Up: Old man :15 plank :15 plank toe touches  :15 jumping jacks :15 ASQ X4 No Equipment: 2 Wall Walks 5 Push Ups 7 Burpees 100m Run 7RFT Limited Equipment: 3 DBL DB Presses 5 DBL DB Push Presses 7 DBL DB Push Jerks 200m Run 5 RFT Strength: 6x2 Press/PP/Push Jerk Endurance: OTM-20min-Alt 12/15 Cal Row 35 DUs/70 Singles Midline: :20 DB Plank Shift :10 Plank Hold  X4 1min rest x2 ...

30 May 2020

WOD 5/31/20

https://www.youtube.com/watch?v=plDy7AITeg8 Warm Up: :15 JJ :15 narrow ASQ :15 burpees :15 jump squats  X4 No Equipment: 2min Max rep Box Jumps Right into :20/:10x8 Pistols Right into 2min: Max Rep DUs (Mod w/Penguin Jumps) Limited Equipment: 2min Max rep Box Jumps Right into :20/:10x8 Pistols Right into 2min: Max Rep DUs Strength: 5-5-3-3-1-1-3-3 TnG PCL Endurance:Pick one 5k Run 7k Row 10k Bike Midline: 20 Russian Twists 20 Tuck Ups 40 Flutter Kicks x3: ...

29 May 2020

WOD 5/30/20

https://www.youtube.com/watch?v=1bQJEiuWEqQ Warm Up: Old Man Warm Up :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Ups x4 No Equipment: 20 Burpees 20 Box Jumps  20 Burpee Box Jumps 20 Reverse Lunge Step Up 20  BW Lungster  10 Burpees 10 Box Jumps  10 Burpee Box Jumps 10 Reverse Lunge Step Up 10 BW Lungster *200 m run btw every movement Limited Equipment: 20 KB Push...

28 May 2020

WOD 5/29/20

Warm Up: :15 JJ :15 ASQ :15 burpees :15 ASQ X4 No Equipment: 15 Sit ups 15 Gob Squats 30 Step Ups AMRAP 16min  Limited Equipment: 15 Sit ups 15 Power Cleans 30 Step Ups AMRAP 16min  Strength: 5x3 FSQ Endurance: 15mins, go for distance Midline: :20 Flutter kicks :20 Hollow Hold :20 Sit ups x6 ...

27 May 2020

WOD 5/28/20

https://www.youtube.com/watch?v=71AFORyMGyA Warm Up: 5 Inch Worm 10 Push Ups 20 Single Unders 20 1 leg Single Under - R 20 1 Leg Single Under - Lsub 40 JJ) X 2  No Equipment: 400m Run/50 DUs 15 Pull Ups(Row of anyform) 10 HSPUs (Sub: PP) 3RFT Limited Equipment: 20/30 Cal Row 15 Pull Ups 10 HSPUs (Sub: PP) 3RFT Strength: 6x2 Bench Press Endurance: 400m Run (500m...