CrossFit 8 Mile | abs
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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abs Tag

05 Aug 2020

WOD 8/6/20

Warm Up: :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 400m Run "Fuji" Pick 2: OTM-Alt-20min 15/13 Cal Row 12/10 Cal Ski 10/8 Bike Post WOD Strength: PostWOD:x4 :15 Banded Bicycles :15 Tuck Ups :15 Sit Ups :15 Rest At-Home Version: 400m Run 2min Rest x6 ...

04 Aug 2020

WOD 8/5/20

Warm Up: 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins Wrist Mobility Strength: E2M x5 5 FSQ -knock the rust off. "Rainer" 100 DUs 40 W. Box step overs (L-M) 40 Hollow Rocks 100 DUs 20 W. Box step overs  (L-M) 20 Hollow Rocks -FT- ...

21 Jul 2020

WOD 7/22/20

Warm Up: Old man Mini Band Walks (inside box) x5 -with 5 ASQ after each rd Vaughn Warm Up Strength: Every 2:30 5 FSQ -From the Floor -Increasing weight "Sands of Time" 7 Bike Cal 21 DUs 3 Sandbag/Dball 6 Hollow Rocks 15min AMRAP At-Home Version: 5x5 FSQ Tabata :20/:10x8 Non-alt Bottom to Bottom Gob st DUs ...

10 Jul 2020

WOD 7/11/20

https://www.youtube.com/watch?v=p9lxH_jgPbA Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series “LumberHack 30” 20 Box Jumps 400m Run 20 Bent over Rows (L-M) 400m Run 20 SDLHP (L-M) 400m run 20 Pistols 400m Run 20 Cleans (yes squat) (L-M) 400m Run Repeat with 10’s & 200s -FT- At-Home Version: “Kelly” 30 Wall Balls/Jump Sqt 30 Box Jumps 400m Run 5RFT ...

09 Jul 2020

WOD 7/10/20

Warm Up: :12 Lunge-R :12 Lunge-L x4 :12 Hollow Hold :12 Superman x4 Vaughn Warm Up Strength: E2M-10min 3 DL -increasing  weight "Numbness" 12 OH Lunges (empty bar) 5-4-3-2-1 Push Up Clock Walks (Mod 3-2-1) 24 FR Lunges (L) 5-4-3-2-1 Push Up Clock Walks (Mod 3-2-1) 48  BR Lunges (empty bar) 5-4-3-2-1 Push Up Clock Walks (Mod 3-2-1) -FT- At-Home Version 24 Goblet Lunges 5-4-3-2-1 Push...

02 Jul 2020

WOD 7/3/20

Warm Up: Rowling -10 Frames -Burpee for every Meter over/under "Happy Hour" 40 Cal Row 30 1-Leg V-Ups 20 Box Jump 4RFT At-Home Version: 600m Run/ 100m Swim 30 1-Leg V-Ups 20 Step ups 4RFT ...

01 Jul 2020

WOD 7/2/20

https://youtu.be/DpOcALGNuz8 Warm Up: 150m Row 5 RDL (empty barbell) 5 ASQ 5 Jump Downs 5 Push Ups 5 Burpees 7mins Strength: Every :30 x10 1 Full Clean "Rack Work" :30 DBL KB FSQ (L-M) :15 1H/1L KB Hold :30 Rest :15 1H/1L KB Hold :30 Alt KB Row :15 DBL FR Hold :30 Rest x3 At-Home Version: :15 HS Hold :30 ASQ :15 Rest x9 ...

30 Jun 2020

WOD 7/1/20

Warm Up: Old Man Warm Up :12 Lunge-R :12 Lunge-L x4 :12 Hollow Hold :12 Superman x4 Vaughn Warm Up Strength: E2M-10min 5 DL @ same weight Midline Cardio: 21-18-15-12-9-6-3 Ski AKBs (M) Sit Ups -FT- At-Home Version: 21-18-15-12-9-6-3 DUs (x2 reps) AKBs (M) Sit Ups -FT- ...

26 Jun 2020

WOD 6/27/20

https://www.youtube.com/watch?v=GXw9BF1Z4Dw Warm Up: Old Man :15 JJ :15 KB PP :15 Goblet Squat :15 RKBs x4 "It's Complicated" 12 Box Jumps 200m Run 1 Arm KB Complex: *R+L 5 Bent over Rows (in Split sqt) 5 Presses 5 Reverse Lunges 5 Snatches 24min AMRAP (M) At-Home Version: Same -KB/DB/Barbell/5 gal bucket ...