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

10 Apr 2020

WOD 4/11/20

https://www.youtube.com/watch?v=IlWCFgAVR50 Warm Up: :15 JJ :15 ASQ :15 Reaching Spider-Man :15 Jump Squat X4 No Equipment 200m Run 12 Reverse Lunges 9 Backpack Cleans 6 Burpees (2 Wall Walks) 15min AMRAP Limited Equipment: 12 Calories (35 DUs) 9 DBL DB DL 6 DBL DB HPCL 12 Leg Lifts Over DB 15min AMRAP Strength: 5x5 DL  or  Tabata :20/:10 x8 Double Dumbbell Deadlifts 4x8/side: RDL+Reverse Lunge Endurance:Pick One OTM-30mins -3-5 Burpees+100m Run -12-15 Cal...

09 Apr 2020

WOD 4/10/20

https://www.youtube.com/watch?v=DjJ0xMw_4Rk Warm Up: :20 Lat Jumps :20 ASQ :20 Reaching Spiderman x4 No Equipment: Partner workout :I go, You go 10 Burpees 10 Box Jumps /Tuck Jumps 10 Jump Squats 10 Box Jumps/Tuck Jumps 20 Rounds (10 per person) -FT- Limited Equipment: Partner workout :I go, You go 10 R-Arm Thrusters 10 Box Jumps /Tuck Jumps 10 L-Arm Thrusters 10 Box Jumps/Tuck Jumps 20 Rounds...

08 Apr 2020

WOD 4/9/20

https://www.youtube.com/watch?v=szRhn3WFP4c Warm Up: Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place 15 ASQ  x3 No Equipment: 3:00/1:00x5 400m Run Max ASQ Limited Equipment: 3:00/1:00x5 1000m bike/500m Row/400m Ski Max ASQ Strength: E:90 x7 2 Hang Squat Cleans OTM-5min 7 DBL KB Box Squat (No Plopping) Endurance: 5x500m Row 1min Rest 10x200m Run :30 Rest 7x15 Cal Ski/Bike :30 Rest Midline: 4x10 DB OH Sit Ups ...

07 Apr 2020

WOD 4/8/20

https://www.youtube.com/watch?v=RobWJHGof6Y Warm Up :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L  X2 :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Reaching Spiderman  x4 Option 1: No equipment 1:00 Stations x5 Jumping Jacks 1 Leg RDL 1-Leg V-Ups Backpack Goblet Squat Burpees over DB :60 Rest Opt 2: Limited Equipment 1:00 Stations x5 1 DB HPCL/J DB/KB DL 1-Leg V-Ups Goblet Sqt Burpees over DB :60 Rest Strength: 4x7 FSQ OTM-6min-Alt Sides 6  curtsey...

06 Apr 2020

WOD 4/7/20

Warm Up Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place 15 ASQ  x3 No Equipment: “Loredo” 24 ASQ 24 Push Ups 24 Walking Lunges 400m run 6RFT Limited Equipment: 12 Wall Balls/Goblet sqt 6 HSPUs/24 Push Ups 24 Swings/Lunges 400m Run 6RFT Strength: 4x7 Bench/Floor/Strict Press 4x12 Single Arm Upright Row Endurance: 3:00/1:00 x5 of Bike/Row/Ski/Run/Swim Midline: x4 :15 Plank K2E :15 Plank :15 V-Ups :15 Rest ...

05 Apr 2020

WOD 4/6/20

https://www.youtube.com/watch?v=IAUjh7X4LII Warm Up 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 Modified Pistols x3 No Equipment: 200m Run 20 Step Ups/Box Jumps 20 Sit ups 10min AMRAP 3min Rest 15 Tuck Jumps/30 Box Jumps 30 Bicycles 30 Bulgarian Split Squats 10min AMRAP Limited Equipment: 10-15 Cal Bike/Row/Ski 20 Sit Ups 10-15 Bent Over Rows/Pull Ups 10min AMRAP 3min Rest 9 DBL DB DL 6 DBL...

04 Apr 2020

WOD 4/5/20

Warm Up: Old man  :20 Jumping Jacks :20 Burpees :20 Jump Squats x4 No Equipment:  CrossFit.com Mod 10 ASQ 9 G2OH-R 10 Push Ups 9 G2OH-L 10min AMRAP Limited Equipment: CrossFit.Com Event 10 ASQ 9 R-DB SN  10 Push Ups 9 L-DB SN 10min AMRAP Strength: OTM-12min Halting Snatch/Clean 4x7 BSQ OTM-10min 10 Swings Endurance:Pick One 1k Row 3min Rest x5 30 Cal Bike 2min Rest x5 1 Mile Run 30 ASQ x3 Midline: :15...

03 Apr 2020

WOD 4/4/20

https://www.youtube.com/watch?v=L3xLD6koVMA Warm Up :15 No push up burpee :15 Reaching Spiderman :15 High Knees :15 ASQ x4 No Equipment: :30 “Incomplete” Burpees :30 ASQ x8 :30 Plank :30 BW Lungester x8 -No rest between the 16 rounds Limited Equipment: :30 “Incomplete” Burpees :30 PCL/J (any implement) x8 :30 Plank :30 Snatch (Any Form) x8 -No rest between the 16 rounds Strength: 4x7 Press/PP/PJ - pick one -KB/DBs: Every 7 Reps...

02 Apr 2020

WOD 4/3/20

https://www.youtube.com/watch?v=97Grk4VlfjE Warm Up :10 ASQ :10 Strict Burpees :10 Plank K2E :10 Calf Raises x6 No Equipment: EMOM:  15mins 8 Mountain climber 6 Sit Ups 4 Pistols All 3 movements within the minute :30/:30 x6 Wall Sits Limited Equipment: EMOM:  15mins 6 Sit Ups/3 T2B 4 Pistols All 3 movements within the minute Strength: 4x7 DL/4x3 SN Grip DL 3x7-10 Tempo Kang Squats (barbell or DBs...

01 Apr 2020

WOD 4/2/20

https://www.youtube.com/watch?v=mVlDl8Aq8Ws Warm Up :15 No push up burpee :15 Reaching Spiderman :15 High Knees :15 ASQ x4 No Equipment: 800m Run 100m Farmers Walk/Odd object carry 40 Burpees over an object 40 V-Ups 100m Farmers Walk/Odd object 80 Chair step ups 100m Farmers Walk/Odd object 800m Run -FT- Limited Equipment: 100m Farmers Walk 80 Calories 40 Plate Burpee to OH 100m  Farmers walk 40 T2B/V-Ups 80 Step Ups 100m...