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

06 Apr 2020

WOD 4/7/20

Warm Up Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place 15 ASQ  x3 No Equipment: “Loredo” 24 ASQ 24 Push Ups 24 Walking Lunges 400m run 6RFT Limited Equipment: 12 Wall Balls/Goblet sqt 6 HSPUs/24 Push Ups 24 Swings/Lunges 400m Run 6RFT Strength: 4x7 Bench/Floor/Strict Press 4x12 Single Arm Upright Row Endurance: 3:00/1:00 x5 of Bike/Row/Ski/Run/Swim Midline: x4 :15 Plank K2E :15 Plank :15 V-Ups :15 Rest ...

05 Apr 2020

WOD 4/6/20

https://www.youtube.com/watch?v=IAUjh7X4LII Warm Up 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 Modified Pistols x3 No Equipment: 200m Run 20 Step Ups/Box Jumps 20 Sit ups 10min AMRAP 3min Rest 15 Tuck Jumps/30 Box Jumps 30 Bicycles 30 Bulgarian Split Squats 10min AMRAP Limited Equipment: 10-15 Cal Bike/Row/Ski 20 Sit Ups 10-15 Bent Over Rows/Pull Ups 10min AMRAP 3min Rest 9 DBL DB DL 6 DBL...

04 Apr 2020

WOD 4/5/20

Warm Up: Old man  :20 Jumping Jacks :20 Burpees :20 Jump Squats x4 No Equipment:  CrossFit.com Mod 10 ASQ 9 G2OH-R 10 Push Ups 9 G2OH-L 10min AMRAP Limited Equipment: CrossFit.Com Event 10 ASQ 9 R-DB SN  10 Push Ups 9 L-DB SN 10min AMRAP Strength: OTM-12min Halting Snatch/Clean 4x7 BSQ OTM-10min 10 Swings Endurance:Pick One 1k Row 3min Rest x5 30 Cal Bike 2min Rest x5 1 Mile Run 30 ASQ x3 Midline: :15...

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...

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...

21 Mar 2020

WOD 3/22/30

https://www.youtube.com/watch?v=CfUfwGQi0xg Warm Up: 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 OTM-20mins Odd:10-15 Burpees Even:15 Low Jumps + 15 Sit Ups Opt 2: Limited Equipment OTM-20min Odd:3-5 Devil Presses Even:12-15 Cal or 30 DUs (Mod:30 low jumps Option 3 Strength 2 Strict Press+3 Push Press+4 Jerks E3M x5-increasing...

20 Mar 2020

WOD 3/21/20

https://www.youtube.com/watch?v=AZpVQsBUcXw Warm Up Old Man 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 Modified Pistols Option 1: No equipment 400m run 50 Lunges 25 Jump Squats 200m Run 40 Lunges 20 Jump Squats 200m Run 30 Lunges 15 Jump Squats 400m Run -FT- Opt 2: Limited Equipment 40 Lunges w/DBL DBs  20 Goblet Sqts w/1DB 30 Lunges w/DBL DBs  15 Goblet Sqts w/1DB 20 Lunges...