CrossFit 8 Mile | Workout Of The Day (WOD)
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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Workout Of The Day (WOD)

05 Mar 2021

WOD 3/6/21

Warm Up: :15 Lat jump over bar :15 2 Push up burpee :15 ASQ :15 Tuck Jumps X4 :12 Superman :12 Hollow hold x4 “Nostradamus” 21-15-9 Thruster (95/65) Bar Over Burpees *75 DUs after each round. -FT- -Repeat 2/16/19 ...

04 Mar 2021

WOD 3/5/21

Warm Up: 150m Row 5 GM 6 Lunges 6 1-leg V-ups 5 ASQ 6mins Strength: E2M x7 1 PCL+1 CL WOD: 1000m Row 10 DL (H) 25 Russian Twist w/ Plate (R/L=1) 20 DL (M-H) 25 Russian Twist w/ Plate (R/L=1) 30 DL (L-M) 1000m Row Extras: 3x15 Ab roll outs 3x15 Reverse Hyper ...

03 Mar 2021

WOD 3/4/21

Warm Up: Old Man :15 Low jumps :15 Hollow Hold :15 Narrow Squats :15 AKBs x4 "The Vessel With The Pestle" Option 1: 3:00/1:00x5 10 Box Jump 5 V-Ups 10 Pistols Option 2: 3:00/1:00x5 10 Step Ups 10 Sit ups 15 ASQ Extras: 3 1H KB Swing 3 1H KB CL 3 1H KB FSQ 3 1H KB Press -then opposite side  x5 ...

02 Mar 2021

WOD 3/3/21

Warm Up: :15 Single Unders :15 Banded V-ups :15 DB DL  :15 Goblet Sqt X4 :12 Superman :12 Hollow hold x4 Crossfit Open 18.1 CrossFit Open 18.1 8 T2B 10 DB HPCL/J (50/35) 14/12 Cal Row 20 min AMRAP Extras: OTM-5min 7 DBL KB FSQ 3x15 Reverse Hyper ...

01 Mar 2021

WOD 3/2/21

Warm Up: :15 Active Hang :15 ASQ :15 Push ups :15 Plank X4 Banded Pull aparts Strength: :15/:45 Rest x7 MUs/Pull Ups HSPUs/DB Press *Pick one* "Wind Breaker" 3min Window/3min Rest 35 Cal Bike Max Burpee Pull Up 3min Window/3min Rest 25 Cal Bike Max Burpee Pull Up 3min Window 15 Cal Bike Max Burpee Pull Up -Repeat 2/12/19 Extras: 15 Low Row 15 GHD Sit ups 15/15 DB Tricep Kickback x3 ...

26 Feb 2021

WOD 2/27/21

Warm Up: Old man :15 Lat jump over bar :15 2 Push up burpee :15 ASQ :15 Tuck Jumps X4 :12 Superman :12 Hollow hold x4 "Big Little Lies" 1,000m Row 90 DUs 80 Sit ups 70 Push Ups 60 Wall Balls 50 HPCL (L) 40 PP 30 PJ 20 Pull ups 10 Burpees to a target -FT- Recommended (95/65) ...

25 Feb 2021

WOD 2/26/21

Warm Up: Old man Vaughn Warm up Burgerner warm up Strength: OTM-12min Tempo Clean Pull+Clean "Snowden" 10 DB SN (M-H) 10 Box jump overs 6min AMRAP Extras: Every :15 x16 2 PCL/J (135/95)x4 ...

24 Feb 2021

WOD 2/25/21

Warm Up: :15 Squat hold :15 KB SDLHP :15 Lunge :15 Inch work in place X4 :12 Superman :12 Hollow hold x4 "Adrift" Row intervals (descending) 750m Row  3min Rest 500m Row 2min Rest 250m Row 1min Rest X2 *Goal is to match or beat first round splits POST WOD:   OTM-5min 2-3 Dragon Flags, Slow as possible Extras: Mobility ...

23 Feb 2021

WOD 2/24/21

Warm Up: 30/20/30 Banded Pull aparts OTM-4min Dip Drive+Hip pull+HHPSN+OHS+SN Bal Strength: E:90 x10 2 HSN "Divergent" 8 PSN (L-M) 8 T2B 8 Cal Ski 8min AMRAP Extras: 8 DBL DB Upright row 8 DBL DB Curls 8 DBL DB  Presses 8 DBL DB HPCL/J :90 rest x2 ...

22 Feb 2021

WOD 2/23/21

Warm Up: Old man 10 Leg swings each side 5 cal bike 5 Good mornings 5 BSQ 4 1-leg V-Ups 6min AMRAP Strength: 5x3 BSQ 15min "The Fault In Our Stars" Death by…. Odd:DL(L-M) Even: 5/3 Bike *Bike stays the same. ** when you’re out, you still bike until the whole class in done Extras: 3x15 GHD Sit ups 3x15 Reverse Hyper ...