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

21 Jun 2020

WOD 6/22/20

https://www.youtube.com/watch?v=jFMTFaQI21E Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series "Blame Cramer" E3M-30mins 5 Man Makers (L-M) At-Home Version: Same if you have DBs/ KBs -If barbell only do: 3 Complexes: DL+CL+FSQ+J E3M-30min ...

19 Jun 2020

WOD 6/20/20

Warm Up: :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump Squats x4 "Rabbit Run" 800m Run 1000m Row 50 AKBs (M) 1000m Row 800m Run -FT- At-Home Version: 800m Run 25 Burpees 50 AKBs (M) 25 Burpees 800m Run -FT- ...

18 Jun 2020

WOD 6/19/20

https://www.youtube.com/watch?v=_TiOKYW0sEo Warm Up: 30 Single unders 5 ASQ 5 Jump Squats 10 Down Dog Toe Touches 5 V-Ups 6min AMRAP "Spit Shine" Buy-In:75 DUs 7 DBL KB FSQ (M) 14 Sit Ups 7 Rds Cash Out:75 DUs Post WOD: :20/:10 x8 Turkish Sit Ups At-Home Version: Buy-In:75 DUs 7 Goblet Squats 14 Sit Ups 7 Rds Cash Out:75 DUs ...

17 Jun 2020

WOD 6/18/20

https://www.youtube.com/watch?v=LjBGehgqZH4 Warm Up: Old Man Warm up OTM-5min DL+HHPSN+BTN PP+OHS Strength: OTM-12min 1 PSN “Adrenaline Rush” 8 DB SN (H) 10 Cal Ski 8 Burpees 10min AMRAP At-Home Version: 8 DB/KB SN (H) 10 Cal Ski 8 Burpees 10min AMRAP ...

16 Jun 2020

WOD 6/17/20

https://www.youtube.com/watch?v=KKmREr8xq3Q "Lose Yourself" 2k Row 30 HPCL (L-M) 1K Row 20 HPCL (L-M) 500m Row 10 HPCL -FT- At-Home Version: 1 Mile Run 30 object cleans 800m Run 20 object cleans 400m Run 10 object cleans -FT- ...

15 Jun 2020

WOD 6/16/20

https://www.youtube.com/watch?v=AXbCNFBEVGU Warm Up: 150m Row 7 DB DL 7 ASQ 7 Push Ups 6min AMRAP Strength: OTM-7min 5 DL @ same weight "Love Me" 5 DB Thrusters 10 Push Ups on DBs 5 DB Thrusters 10 Commando Rows 5 DB Thrusters 10 Cal Row 15min AMRAP (M Loading) At-Home Version Same but with whatever DBs or kbs that you have. ...

14 Jun 2020

WOD 6/15/20

Warm Up: Old Man Warm up 6 Cal Ski 10 ASq 6 Inch Worm+Push Up 6 1-leg V-Ups 5min AMRAP "8 Mile": OTM-20min-Alt 10/12 Cal Ski 25 Tuck Ups 40 DUs 10 Burpee Box Step Overs Coach Led Cool Down At-Home Version: OTM-20min-Alt 150m run 25 Tuck Ups 40 DUs 14 Burpee ...

13 Jun 2020

SUNDAY METCON 6/14/20

Warm Up: Old Man 5 Hand Release Push ups 10 High Knees 10 Butt Kickers 15 Kang Squats -5min AMRAP- Metcon: 6min Amrap of.. 15 Bumper Plate G2OH 10 V-ups 5 Burpees to Plate Sprint 100m Jog Back 100m *REST 90 Seconds 6min AMRAP of.. 15 Bicycles 10 KB Deadlift 5 KB Goblet Squat *REST 3 Minutes x2 ...

12 Jun 2020

WOD 6/13/20

Warm Up: :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump Squats .22 20-2 Calories (Ski or bike) 100m Run btw rounds 2-20 Sit Ups Reverse Lunges -FT- At-Home Version: 10-1  Burpees 200m Run btw rounds 2-20 Sit Ups Reverse Lunge -FT- ...

11 Jun 2020

WOD 6/12/20

Warm Up: 150m Row 4 step ups 4 1-DB DL 4 Push Ups 5mins "DB Fight Gone Bad" 1min Stations Med Ball Clean Box Jumps Row Calories 1-Arm DB S2OH (M-H) 1-Arm SDLHP (M-H) 1min Rest x3 "At Home Version" 1min /Exercise DB HSqt CL Box Jumps Sit Ups 1-Arm DB S2OH (M-H) 1-Arm SDLHP (M-H) 1min Rest x3 ...