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

29 Jul 2020

WOD 7/30/20

Warm Up: 150m Row 7 NoPushUp/JumpBurpee 10 ASQ 10 Reverse Lunges 7 Hollow Rocks 7mins "Eternal" 800m Run 1200m Row 400m Run 500m Row 2RFT At-Home Version: 800m run 3min Rest x4 ...

27 Jul 2020

WOD 7/28/20

Warm Up: Old man  :15 NoPushUp/JumpBurpee :15 DB SN :15 ASQ :15 Reverse Lunge x4 "1st of the Month" 8min AMREP 400m Run 27 DB DL 21 DB  HPCL 15  DB Jerks 100m Run 21 DB DL 15 DB  HPCL 9 DB Jerks 100m Run 15 DB DL 12 DB  HPCL 9 DB Jerks 400m Run 3min Rest Then complete for Time At-Home Version: Same format  w/ Barbell/KB/DB ...

26 Jul 2020

WOD 7/27/20

Warm Up: Banded Pull Aparts 5min TGU :20 Strict Burpees :20 Bottoms Up Clean :20 Plank x4 "Handle The Vibe" 20 Push Ups 20 Sit Ups 20 Step Ups *20 DUs Every 2mins 20 min AMRAP At-Home Version: Same ...

23 Jul 2020

WOD 7/24/20

Warm Up: Old man :15 Butt Kicks :15 Lunges :15 Narrow ASQ :15 Burpees X4 :10 Superman :10 Hollow Hold x4 "Don't Be Fooled" 30 DUs 30 Sit Ups 6min AMRAP 3min Rest 10 RKBs 10 Bent Over Row-R 10 Bent Over Row-L 6min AMRAP At-Home Version: Same DB/KB ...

22 Jul 2020

WOD 7/23/20

Warm Up: 10 Banded Pull Aparts 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins "Blunt" “Grace” 30 CL/J (135/95) -FT- 5min Rest 30 DB Lungsters (M) -FT- 3min Rest 50 Wall-less Wall Balls -FT- At-Home Version: 30 DBL PCL/J -5min rest- 30 DB Lungsters -5min rest- 30 DB Hang Sqt CL ...

17 Jul 2020

WOD 7/18/20

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series "Slinky" 50 Box Jumps 50 AKBs 400m Farmer Walk 35 Box Jumps 35 AKBS 200m FR Carry  20 Box Jumps 20 AKBS 100m OH Carry -FT- *Moderate Loading ...

16 Jul 2020

WOD 7/17/20

Warm Up: Old Man +Wrist Mob :12 Lat Jumps :12 HPCL& Press :12 FSQ :12 Burpees x4 Strength: OTM-10min 1 CL "Rex" 21 Thrusters (M) 21 Cal Row 15 Thrusters (M) 15  Cal Row 9 Thrusters (M) 9 Cal Row -FT- At-Home Version: 42-30-18 Wall Balls 400m after each round -FT- ...

15 Jul 2020

WOD 7/16/20

Warm Up: Floss Ankles 5 ASQ 5 Narrow Sqts 5 Wide Squats 10 High Knees 10 1-Leg DL (no weight) x3 :10/:10x 4 Speed Jumps Strength: Group 1:  Every :30 x20 50’ Sled Push  Sanitize  then switch "Woody" Group 2: Every :30 x20:  2 DL (M-H) 3 V-Ups Sanitize  then switch At-Home Version: OTM-100’ Odd object carry Part 2 the same. ...

07 Jul 2020

WOD 7/8/20

https://www.youtube.com/watch?v=kUT9l4U9kR0 Warm Up: Every :45 Alt x9 100m Run 20 Shoulder Taps 20 Russian Twists+10 ASQ "Salute Your Shorts" 800m Run 32 Commando Rows (H) 32 DB Plank shift(H) 24 Burpees 400m Run 24 Commando Rows(H) 24 DB Plank shift(H) 16 Burpees 200m Run 16 Commando Rows(H) 16 DB Plank shift(H) 8 Burpees -FT- ...

06 Jul 2020

WOD 7/7/20

https://www.youtube.com/watch?v=f71Zb0J7QfM Warm Up: Old Man +Wrist Mob :12 Lat Jumps :12 HPCL& Press :12 BSQ :12 Burpees x4 Strength: Every :15x16 2 TnG PCL/J (L-M) "Handle It" 5 KB DL 5 KB Cleans 5 KB Jerks 5 KB Thrusters R-Side, then L-Side (L-M) 40 DUs 5RFT At-Home Version: 5 DB DL 5 DB Cleans 5 DB Jerks 5 DB Thrusters R-Side, then L-Side (L-M) 40 DUs 5RFT ...