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

03 Apr 2020

WOD 4/4/20

https://www.youtube.com/watch?v=L3xLD6koVMA Warm Up :15 No push up burpee :15 Reaching Spiderman :15 High Knees :15 ASQ x4 No Equipment: :30 “Incomplete” Burpees :30 ASQ x8 :30 Plank :30 BW Lungester x8 -No rest between the 16 rounds Limited Equipment: :30 “Incomplete” Burpees :30 PCL/J (any implement) x8 :30 Plank :30 Snatch (Any Form) x8 -No rest between the 16 rounds Strength: 4x7 Press/PP/PJ - pick one -KB/DBs: Every 7 Reps...

02 Apr 2020

WOD 4/3/20

https://www.youtube.com/watch?v=97Grk4VlfjE Warm Up :10 ASQ :10 Strict Burpees :10 Plank K2E :10 Calf Raises x6 No Equipment: EMOM:  15mins 8 Mountain climber 6 Sit Ups 4 Pistols All 3 movements within the minute :30/:30 x6 Wall Sits Limited Equipment: EMOM:  15mins 6 Sit Ups/3 T2B 4 Pistols All 3 movements within the minute Strength: 4x7 DL/4x3 SN Grip DL 3x7-10 Tempo Kang Squats (barbell or DBs...

01 Apr 2020

WOD 4/2/20

https://www.youtube.com/watch?v=mVlDl8Aq8Ws Warm Up :15 No push up burpee :15 Reaching Spiderman :15 High Knees :15 ASQ x4 No Equipment: 800m Run 100m Farmers Walk/Odd object carry 40 Burpees over an object 40 V-Ups 100m Farmers Walk/Odd object 80 Chair step ups 100m Farmers Walk/Odd object 800m Run -FT- Limited Equipment: 100m Farmers Walk 80 Calories 40 Plate Burpee to OH 100m  Farmers walk 40 T2B/V-Ups 80 Step Ups 100m...

31 Mar 2020

WOD 4/1/20

https://www.youtube.com/watch?v=Vlx2Hm2iMjA Warm Up Old man  :20 Run In Place :20 Burpees :20 Jump Squats x4 No Equipment: 3:00/1:00 x5 3 Box Jumps 6 ASQ 9 Sit Ups Limited Equipment: 3:00/1:00 x5 3 Box Jumps 6 Wall Balls/Swings 9 Sit Ups Strength: 4x10 FSQ OTM-10min- Pick One 15 Banded KB Swings 12 Wall Balls Endurance: Every :45 x20 100m Run 20 Cal Sprint :45 Rest x7 Midline: 1 x50/side Side Bends -Band  or DB/KB *if...

30 Mar 2020

WOD 3/31/20

https://www.youtube.com/watch?v=y4HKypuIgwo Warm Up :15 Jumping Jacks :15 ASQ :15 Mountain Climbers :15 Jump Squats X4 :15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L x4 No Equipment: 30 Jumping Jacks/Jump Rope 16 Commando Row 8 BW Lungster 10min AMRAP 2min Cash Out: Max Burpees Limited Equipment: 12 Calories 10 Pull Ups 6 Lungsters 10min AMRAP 2min Cash Out: Max...

29 Mar 2020

WOD 3/30/20

Warm Up 30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 :15 Run in place :15 Jump Squats :15 No push up burpee :15 Reverse Lunge X4 Option 1 :No Equipment 600m Run (Run around the block) 25 Jump Squats Over an object 5RFT Option 2: Limited Equipment 35-50 Calories 35-50 Swings 5RFT Strength: 4x10 BSQ (Find 10RM) OTM-5mins (Pick One) 10 Banded squats  7 DBL...

27 Mar 2020

WOD 3/28/30

https://www.youtube.com/watch?v=aCpcvDpgW-I Warm Up :15 No push up burpee :15 Reaching Spiderman :15 Push Ups :15 ASQ x4 Option 1: No equipment :30 Jumping Jacks :30 Burpees :30 Mountain Climbs :30 Bicycles :30 ASQ :30 Jumping  Lunges :30 Rest 4 Rounds Opt 2: Limited Equipment :30 Row/Bike/DUs :30 Burpees :30 Mountain Climbs :30 T2B/V-Ups :30 FSQ (KB/DB/Barbell) :30 Swings :30 Rest 4 Rounds Option 3 Strength:  OTM:12min PCL+CL 6x2 FSQ Endurance:Pick One 200m run 1min Rest x10 250m...

26 Mar 2020

WOD 3/27/20

https://www.youtube.com/watch?v=_NLRc-yilgA Warm Up 30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 :15 Run in place :15 Jump Squats :15 No push up burpee :15 Reverse Lunge X4 Option 1: No equipment 1 Mile Run 100 ASQ 100 1-Leg RDL 800m Run 50 ASQ 50 1-Leg RDL 400m Run 25 ASQ 25 1-Leg RDL -FT- Opt 2: Limited Equipment 2k Row ( or 1 Mile Run) 60 Goblet...

25 Mar 2020

WOD 3/26/20

https://www.youtube.com/watch?v=QmBh5NVjBiw Warm Up :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Reaching Spiderman x4 Option 1: No equipment 1:00 Stations x5 Push Ups Pistols 1-Leg V-Ups Backpack Clean Mountain Climbers :60 Rest Opt 2: Limited Equipment 1:00 Stations x5 Man makers  Pistols 1-Leg V-Ups Med Ball Clean  (or single DB sqt CL) Mountain Climbers :60 Rest Option 3 Strength:  5x3 S2OH -each side if...

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...