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)

16 May 2020

WOD 5/17/20

https://www.youtube.com/watch?v=_01NXGNRRsw Warm Up: Old Man warm Up :10 Pulsing Squats-R :10 Pulsing Squats-L :10 Tuck Jumps :10 Side Plank-R :10 Side Plank-L x2 No Equipment: 10 Lunges 8 1 leg Alt Glute Bridge 6 Box Jumps 4 Side Kick throughs 10 RFT Limited Equipment: 10 Calories 8 Barbell OHS 6 Box Jumps 4 Side Kick throughs 10 RFT Strength: 5x5 BSQ Endurance: 1 Mile Run Rest 4 min X3 2000m your...

15 May 2020

WOD 5/16/20

https://www.youtube.com/watch?v=s0tIeyN5H1o Warm Up: 10 Leg Swings R/L 10 Bird dogs 10 Down Dog toe touches 4min AMRAP OTM-4min 100m Run No Equipment: 800m Run 50 ASQ 30 Sit Ups 5RFT Limited Equipment: 800m Run 30 Swings 30 Sit ups 5RFT Strength: 5x5 DL  4x10 DB/KB GM Endurance:OTM-20min Odd:Run 150m Even:35 DUs Midline: :15 Hollow Hold :15 Single leg v-ups :15 Arch Hold :15 Up down planks :15 Rest x4 ...

14 May 2020

WOD 5/15/20

https://www.youtube.com/watch?v=WDP62Cf8qxg&t=22s Warm Up: Old man warm up :20 Butt Kicks :20 ASQ x4 No Equipment: 75 Burpees *3 Box Jumps OTM Limited Equipment: 30 Man Makers  -FT- *3 Box Jumps OTM Strength: 5x5 Bench Press/Floor Press Endurance:Pick One 5x500m Row 2min Rest Btw Run: 800m 3min Rest x2            400m Run 2min rest x20            800m 3min Rest x2 Midline:x1 50 scissor kicks 25 Toe Reaches 25 Tuck Ups ...

13 May 2020

WOD 5/14/20

https://www.youtube.com/watch?v=EArWVSpi65s Warm Up: :20 Burpee :20 Jog in place/Jump Rope :20 Cossack Sqt X4 No Equipment: 400m Run 10 BW Lungsters  400m Run 20 BW Lungsters  400m Run 30  BW Lungsters  -FT- Limited Equipment: 400m Run/500m Row 10 FSQ @weight #1 400m Run/500m Row 20 FSQ @weight #20 400m Run/500m Row 30 FSQ @weight #3 -FT- Strength: 5x1 CL Lift off+CL+CL Pull Endurance:Pick One 30mins of: Row Run Bike Midline: 300 Flutter Kicks (R/L=1) :15/:15x 6  Arch...

12 May 2020

WOD 5/13/20

https://www.youtube.com/watch?v=57fmjanipbo Warm Up: OTM-5 20 JJ 5 Push Ups 10 ASQ No Equipment: 30-24-18-12-6 Burpees Jump Squats -FT- Limited Equipment: 18-15-12-9-6-3 DB PCL DB PP -FT- Strength: 5x1 SN+OHS+SN Endurance: 100 Calories  1:30 Rest 75 Calories 1:00 Rest 50 Calories -FT- Midline:x1 1x50 Hollow Rocks :60 Hollow Hold ...

11 May 2020

WOD 5/12/20

https://www.youtube.com/watch?v=kRF6efBVsR0 Warm Up: OTM-Alt-9min 100m Run 20 ASQ 50 Flutter kicks No Equipment: Every 2:30 x6 100 Jumping Jacks (45 DUs) 20 Bulgarain Split Squats 15 Tuck Ups Limited Equipment: Every 2:30 x6 15 Calories 15 DL 15 Tuck Ups Strength: 4x7 FSQ OTM-5min 7 DBL KB FSQ OR 15 Wall balls Endurance: 3k Row-3min Rest 2k Row-2min rest 1k Row Run version: 1Mile-1200m-800m Midline: :15 Side Plank V-ups-R :15 Side Plank...

10 May 2020

WOD 5/11/20

Warm Up: 2 wall walks 6 jump squats 10 shoulder taps 14 high knees (R/L=1) x3 No Equipment: Max HS Hold 5 Burpees 200m Run *Until you accumulate 4mins Upside down Limited Equipment: 24-21-18-15-12-9-6-3 Med Ball Clean Push Ups -FT- Strength: 4x7 Press/PP/PJ 3x20 Alt DB Press Endurance: Pick one 800m run Rest 2 min X 4 1000m row/bike/ski Rest 2 min x 4 Midline: :30 Hollow Hold :30 Arch Hold X...

09 May 2020

WOD 5/10/20

https://www.youtube.com/watch?v=h4cNGg0Kelw Warm Up: :10 Plank :10 Hover Plank :10 Wall Sit :10 Lunge Hold-R :10 Lunge Hold-L x4 No Equipment: 3 Burpees 6 V-Ups 6 Bodyweight Lungester 20min AMRAP Limited Equipment: Version A) 2 Strict Pull Ups 4 T2B 8 AKBS 20min AMRAP Version B) 2 Barbell Roll outs 4 Bent over Rows 8 AKBS 20min AMRAP Strength: 4x7 BSQ Endurance:Pick One OTM-15min 12/15 Cal 400m Run 1min Rest x4 200m your choice Rest :30 x15 Midline: 20...

08 May 2020

WOD 5/9/20

https://www.youtube.com/watch?v=bm-rxiYOnjE Warm Up: Old Man Warm Up :20 Jumping Jacks :20 Burpees x4 No Equipment: “Griff” 800m Run 400m Backwards 800m Run 400m Run Backwards -FT- *best if performed on a track Limited Equipment: 100m DBL DB Farmers Carry  20 Single DBL PCL+Split Jerk 3RFT Strength: 4x7 Bench Press 3x20 Alt DB Bench: Endurance: Pick One 5k Run 7k Row 10k Bike Midline: :30/:30x6 Weighted Planks ...

07 May 2020

WOD 5/8/20

https://www.youtube.com/watch?v=pUzTizt76AA Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps  X4 No Equipment: 400m Run 12 Goblet Squats 24 Sit Ups Limited Equipment: 400m Run/500m Row 12 DB FSQ 24 Sit Ups 4RFT Strength: OTM-15min 1 Halting Clean OTM-10min 12 Wall Balls Endurance:Pick One Intervals : :30/:30 x16 Bike 2:00/2:00 x5 Row Midline:x6 :10 Russian Twists :10 Tuck Ups :10 Tuck Hold:10 Rest ...