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

03 Jul 2020

WOD 7/4/20

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series “Big Floyd” 800m 25 DL (135/95) 25 Burpees 800m 25 Sq CL (135/95) 25 Burpees 800m 25 PP (135/95) 25 Burpees 800m 25 Cluster (135/95) 25 Burpees “Big Floyd” is a CrossFit WOD named after George Floyd, an unarmed man who died from a Minneapolis police officer kneeling on...

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 ...

22 Jun 2020

WOD 6/23/20

Warm-Up: Running Drills *In Place -get ballistic Then 10 Narrow ASQ 5/5 Pulsing Lunges 20 JJ x3 "Cardio is Overrated" 500m Row 400m Run *weather permitting 20min AMRAP Post WOD: Coach Led Cool down At-Home Version: 5k Run ...

21 Jun 2020

WOD 6/22/20

https://www.youtube.com/watch?v=jFMTFaQI21E Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series "Blame Cramer" E3M-30mins 5 Man Makers (L-M) At-Home Version: Same if you have DBs/ KBs -If barbell only do: 3 Complexes: DL+CL+FSQ+J E3M-30min ...

18 Jun 2020

WOD 6/19/20

https://www.youtube.com/watch?v=_TiOKYW0sEo Warm Up: 30 Single unders 5 ASQ 5 Jump Squats 10 Down Dog Toe Touches 5 V-Ups 6min AMRAP "Spit Shine" Buy-In:75 DUs 7 DBL KB FSQ (M) 14 Sit Ups 7 Rds Cash Out:75 DUs Post WOD: :20/:10 x8 Turkish Sit Ups At-Home Version: Buy-In:75 DUs 7 Goblet Squats 14 Sit Ups 7 Rds Cash Out:75 DUs ...

17 Jun 2020

WOD 6/18/20

https://www.youtube.com/watch?v=LjBGehgqZH4 Warm Up: Old Man Warm up OTM-5min DL+HHPSN+BTN PP+OHS Strength: OTM-12min 1 PSN “Adrenaline Rush” 8 DB SN (H) 10 Cal Ski 8 Burpees 10min AMRAP At-Home Version: 8 DB/KB SN (H) 10 Cal Ski 8 Burpees 10min AMRAP ...

14 Jun 2020

WOD 6/15/20

Warm Up: Old Man Warm up 6 Cal Ski 10 ASq 6 Inch Worm+Push Up 6 1-leg V-Ups 5min AMRAP "8 Mile": OTM-20min-Alt 10/12 Cal Ski 25 Tuck Ups 40 DUs 10 Burpee Box Step Overs Coach Led Cool Down At-Home Version: OTM-20min-Alt 150m run 25 Tuck Ups 40 DUs 14 Burpee ...

06 Jun 2020

WOD 6/7/20

Warm Up: 5 Inch Worm with a Push-Up 10 Air Squats 20 Single Unders 20 1 leg Single Under - R 20 1 Leg Single Under - Lsub 40 JJ) X 2  No Equipment: :20/:10x8 not alternating  Jumping Jacks Lunges  Sit ups Burpees Limited Equipment: :20/:10x8 not alternating DUs Weighted Lunges Sit ups Step ups Strength: 6x2 FSQ Endurance: 1 Mile Run -3min rest 800m Run -3min  Rest X2 Midline: 15 hollow rocks 10 tuck...