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

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 ...

03 Jul 2020

WOD 7/4/20

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series “Big Floyd” 800m 25 DL (135/95) 25 Burpees 800m 25 Sq CL (135/95) 25 Burpees 800m 25 PP (135/95) 25 Burpees 800m 25 Cluster (135/95) 25 Burpees “Big Floyd” is a CrossFit WOD named after George Floyd, an unarmed man who died from a Minneapolis police officer kneeling on...

02 Jul 2020

WOD 7/3/20

Warm Up: Rowling -10 Frames -Burpee for every Meter over/under "Happy Hour" 40 Cal Row 30 1-Leg V-Ups 20 Box Jump 4RFT At-Home Version: 600m Run/ 100m Swim 30 1-Leg V-Ups 20 Step ups 4RFT ...

01 Jul 2020

WOD 7/2/20

https://youtu.be/DpOcALGNuz8 Warm Up: 150m Row 5 RDL (empty barbell) 5 ASQ 5 Jump Downs 5 Push Ups 5 Burpees 7mins Strength: Every :30 x10 1 Full Clean "Rack Work" :30 DBL KB FSQ (L-M) :15 1H/1L KB Hold :30 Rest :15 1H/1L KB Hold :30 Alt KB Row :15 DBL FR Hold :30 Rest x3 At-Home Version: :15 HS Hold :30 ASQ :15 Rest x9 ...

30 Jun 2020

WOD 7/1/20

Warm Up: Old Man Warm Up :12 Lunge-R :12 Lunge-L x4 :12 Hollow Hold :12 Superman x4 Vaughn Warm Up Strength: E2M-10min 5 DL @ same weight Midline Cardio: 21-18-15-12-9-6-3 Ski AKBs (M) Sit Ups -FT- At-Home Version: 21-18-15-12-9-6-3 DUs (x2 reps) AKBs (M) Sit Ups -FT- ...

29 Jun 2020

WOD 6/30/20

Warm Up: Banded Pull aparts 10 Lat bar jumps 3 Burpees 10’ Mini Band Side Steps 5 ASQ 5min AMRAP "Assistant Chief" 3:00/1:00 x5 2 PCL/J (M) 4 Push Ups 6 ASQ At-Home Version: 3:00/1:00 x5 2 HSPUs 4 Burpees 6 ASQ ...

26 Jun 2020

WOD 6/27/20

https://www.youtube.com/watch?v=GXw9BF1Z4Dw Warm Up: Old Man :15 JJ :15 KB PP :15 Goblet Squat :15 RKBs x4 "It's Complicated" 12 Box Jumps 200m Run 1 Arm KB Complex: *R+L 5 Bent over Rows (in Split sqt) 5 Presses 5 Reverse Lunges 5 Snatches 24min AMRAP (M) At-Home Version: Same -KB/DB/Barbell/5 gal bucket ...