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 Jul 2020

WOD 7/16/20

Warm Up: Floss Ankles 5 ASQ 5 Narrow Sqts 5 Wide Squats 10 High Knees 10 1-Leg DL (no weight) x3 :10/:10x 4 Speed Jumps Strength: Group 1:  Every :30 x20 50’ Sled Push  Sanitize  then switch "Woody" Group 2: Every :30 x20:  2 DL (M-H) 3 V-Ups Sanitize  then switch At-Home Version: OTM-100’ Odd object carry Part 2 the same. ...

14 Jul 2020

WOD 7/15/20

Warm Up: 150m Row 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 6mins "Water Break" AMRAP 4:0027 HPCL (L)27 Burpees over rower27/21 Cal RowRest 4minAMRAP 4:0021 HPCL (M)21 Burpees over rower21/15 Cal RowRest 4minAMRAP 4:0015 HPCL (M-H)15 Burpees over rower15/12 Cal RowRest 4minRepeat-7/4/19 At-Home Version: Same format: Substitute: Medball cleans...

13 Jul 2020

WOD 7/14/20

https://youtu.be/sTGbTB8kNGc Warm Up: Old man  6 Pulsating Lunges-R 6 Pulsating Lunges-L 15 DUs 6 Hollow Rocks 5mins Strength: Every :30 x12 10 Bulgarian Split Squats -Weighted if possible Alt Each Leg each round "BullsEye" 400m Run 45 ASQ 45 Sit Ups 3RFT At-Home Version: Same ...

12 Jul 2020

WOD 7/13/20

https://youtu.be/p9lxH_jgPbA Warm Up: :15 Low Jumps :15 ASQ :15 Plate to OH :15 Burpee x4 Bulletproof Shoulders Strength: Every :15 x16 1 Tall Box Jump "Buzz Lightyear" 21-15-9 SDLHP (L) Push Press (L) -FT- "Gun Show" Gun Show: 2:00/1:00x3 20 Plate Curls+50’ Gun Walk At-Home Version: 21-15-9 AKBS(L) Burpees -FT- ...

10 Jul 2020

WOD 7/11/20

https://www.youtube.com/watch?v=p9lxH_jgPbA Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series “LumberHack 30” 20 Box Jumps 400m Run 20 Bent over Rows (L-M) 400m Run 20 SDLHP (L-M) 400m run 20 Pistols 400m Run 20 Cleans (yes squat) (L-M) 400m Run Repeat with 10’s & 200s -FT- At-Home Version: “Kelly” 30 Wall Balls/Jump Sqt 30 Box Jumps 400m Run 5RFT ...

09 Jul 2020

WOD 7/10/20

Warm Up: :12 Lunge-R :12 Lunge-L x4 :12 Hollow Hold :12 Superman x4 Vaughn Warm Up Strength: E2M-10min 3 DL -increasing  weight "Numbness" 12 OH Lunges (empty bar) 5-4-3-2-1 Push Up Clock Walks (Mod 3-2-1) 24 FR Lunges (L) 5-4-3-2-1 Push Up Clock Walks (Mod 3-2-1) 48  BR Lunges (empty bar) 5-4-3-2-1 Push Up Clock Walks (Mod 3-2-1) -FT- At-Home Version 24 Goblet Lunges 5-4-3-2-1 Push...

08 Jul 2020

WOD 7/9/20

Warm Up: Ankle Flossing :15 JJ :15 ASQ :15 Down Dog Toe Touches :15 Lunges x4 :10/:10x 4 Speed Jumps "Return of The Echo" 3Min Window: 25/20 Cal Bike 1min Window:50 DUs 3Min Window:500 m Row 1min Window:50 DUs x3 *2 ppl ski instead of bike *Bikes face outward At-Home Version: 1 Mile Run 3min Rest 800m Run 2min Rest 400m Run 1min Rest 400m Run ...

07 Jul 2020

WOD 7/8/20

https://www.youtube.com/watch?v=kUT9l4U9kR0 Warm Up: Every :45 Alt x9 100m Run 20 Shoulder Taps 20 Russian Twists+10 ASQ "Salute Your Shorts" 800m Run 32 Commando Rows (H) 32 DB Plank shift(H) 24 Burpees 400m Run 24 Commando Rows(H) 24 DB Plank shift(H) 16 Burpees 200m Run 16 Commando Rows(H) 16 DB Plank shift(H) 8 Burpees -FT- ...

06 Jul 2020

WOD 7/7/20

https://www.youtube.com/watch?v=f71Zb0J7QfM Warm Up: Old Man +Wrist Mob :12 Lat Jumps :12 HPCL& Press :12 BSQ :12 Burpees x4 Strength: Every :15x16 2 TnG PCL/J (L-M) "Handle It" 5 KB DL 5 KB Cleans 5 KB Jerks 5 KB Thrusters R-Side, then L-Side (L-M) 40 DUs 5RFT At-Home Version: 5 DB DL 5 DB Cleans 5 DB Jerks 5 DB Thrusters R-Side, then L-Side (L-M) 40 DUs 5RFT ...

05 Jul 2020

WOD 7/6/20

Warm Up: Old Man Warm up :15 Plank series x4 :15 JJ/ASQ/Reaching/J Sqt x4 "Avant" 4min Window 30/20 Cal Row 15 BW Lungster 15 V-Ups Max Rep Box Jumps 1min Rest X5 *Step down from box jumps At-Home Version: 4min Window 200m Run 15 BW Lungster 15 V-Ups Max Rep Box Jumps 1min Rest X5 ...