CrossFit 8 Mile | Uncategorized
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
1
archive,category,category-uncategorized,category-1,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
 

Uncategorized

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 ...

19 May 2020

WOD 5/20/20

https://www.youtube.com/watch?v=HprZlascwAY Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps  X4 No Equipment: 40 Burpee + Jump Squat 50 Push Ups 1200m Run (0.75 mile) -FT- Limited Equipment: 40 Devil Presses 50 Deficit Push Ups 60 Calories -FT- Strength: E2M-x5-3 HPSN 3x10 Seated DB Z Press; right into 30 bent over rear delt raises, 2min rest btw sets Endurance:...

18 May 2020

WOD 5/19/20

https://www.youtube.com/watch?v=moeud3LPSys Warm Up: 10 Leg Swings R/L 10 Bird dogs 5 Jump Downs x2 4min AMRAP OTM-4min 3 Muscle cleans 100m Run No Equipment: Run, 200 m Plank Hold, 1 min 10 Box Jumps 20min AMRAP Limited Equipment: Run, 200 m 5 Hang Sqt CL 10 Box Jumps 16min AMRAP Strength: 5x5 FSQ E2M x4 12 BR Lunge Endurance: 3:00/1:30 x7 Row Run Bike Ski Midline: Tabata :20/:10 x8 Not Alt Flutter Kicks Sit ups ...

19 Apr 2020

WOD 4/20/20

https://www.youtube.com/watch?v=BEbSG00IsAI Warm Up: :20 Squat Hold :20 Alt Scorpions :20 Plank Shoulder Taps x4 No Equipment: :30 HS/Plank Hold :30 1-Arm Plank-R :30 1-Arm Plank-L :30 Wall Sit :30 Lunge Hold-R :30 Lunge Hold-L :30 Rest X4 Limited  Equipment :30 HS/Plank Hold :30 DB OH Hold-R :30 DB OH Hold-L :30 Wall Sit :30 Lunge Hold-R :30 Lunge Hold-L :30 Rest X4 Strength: 5x3 BSQ Tabata :20/:10 x8  Goblet Squats Endurance: 5 Mile Run 30min...

23 Mar 2020

WOD 3/24/20

https://youtu.be/9XYJCeQBtL8 Warm Up 15 Jumping Jacks 10 Jumping Lunges 5/5 Scap Push/pull ups 3x 15 HS/plank hold 5 Burpees 5 V- Ups 3x Option 1: No Equipment Part 1: 20 Shoulder Taps (3 Wall Walks) 20 Backpack/Gallons of milk curls 10 Chair Dips 20 Donkey Kicks (each leg) 12min AMRAP Part 2: 6 Backpack/Gallons of milk Rows (6 banded) 12 FR Reverse Lunge 6 HSPU/12...

18 Mar 2020

WOD 3/19/20

https://www.youtube.com/watch?v=kN_ubagQFyU Warm Up: Old Man KB Flow Warm Up x4-5 https://www.youtube.com/watch?v=l8cKJN35FMM&feature=youtu.be Option 1: No equipment :20 Dog Down Beast :20 Dragon Flags :20 Alt Jumping Lunges :60 rest 6 Rounds Opt 2: Limited Equipment 5 Jump Squats 4 Push Ups  3 Swings 2 OH Press 3 sets 1-2mins rest 4 Rounds Endurance: 200m run 1min Rest x10 Or 250m Row 1min Rest x10 Option 3 Strength: Barbells or Dumbbells E2M...

14 Mar 2020

At Home Workouts

Ninja Nation, With this temporary shut down we will be providing you with continued programming and coaching to whatever capacity you can do. Each day we will post 5 different tracks that you can follow with warm ups: Warm ups No Equipment Workouts Limited Equipment Workouts Endurance Workouts Strength Training:Barbell or Dumbbells Midline:...

08 Mar 2020

WOD 3/9/20

Strength: FSQ 5x5 E3M Starting at 70% "Crimson Tide" 15 Cal Ski/Bike 12 Box Step Overs (24/20) 15 Rkbs (53/35) 15min AMRAP ...

05 Mar 2020

WOD 3/6/20

"Fitness Algorithm" Buy-In: 30 Cal Bike 15-12-9 Cal Ski T2B Then: 100 DUs 9-12-15 Burpees Wall Balls (30/20) Cash Out: 30 Cal Bike ...

01 Mar 2020

WOD 3/2/20

Strength: Every :45x10 10 RKBs WOD: FGB Format 1:00/station HPCL (135/95) Ring Rows FSQ (135/95) FlutterKicks Ski Erg 1min Rest x3 ...