CrossFit 8 Mile | Blog
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
1868
blog,paged,paged-7,ajax_fade,page_not_loaded,,qode-child-theme-ver-1.0.0,qode-theme-ver-9.4.1,wpb-js-composer js-comp-ver-4.12,vc_responsive
 

Blog

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 ...

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 ...

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 ...

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 ...

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 ...

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 ...

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 ...