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

19 Mar 2020

WOD 3/20/20

https://www.youtube.com/watch?v=XSvxf0BVuuE Warm Up: Old Man 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place x3 Gymnastics Warm Up https://www.youtube.com/watch?v=R7A_iiZ1jQI&feature=youtu.be Option 1: No equipment EMOM:  20mins 5 Tuck Ups 10 Push Ups 10 Shoulder Taps 10 ASQ Modifications 4 1-leg V-Ups 3-5 Push Ups 6 Shoulder Taps 10 ASQ *Same time format Opt 2: Limited Equipment EMOM:20min Min1: 10 DB Front Squats Min2: 10 Push Ups on...

18 Mar 2020

WOD 3/19/20

https://www.youtube.com/watch?v=kN_ubagQFyU Warm Up: Old Man KB Flow Warm Up x4-5 https://www.youtube.com/watch?v=l8cKJN35FMM&feature=youtu.be Option 1: No equipment :20 Dog Down Beast :20 Dragon Flags :20 Alt Jumping Lunges :60 rest 6 Rounds Opt 2: Limited Equipment 5 Jump Squats 4 Push Ups  3 Swings 2 OH Press 3 sets 1-2mins rest 4 Rounds Endurance: 200m run 1min Rest x10 Or 250m Row 1min Rest x10 Option 3 Strength: Barbells or Dumbbells E2M...

16 Mar 2020

WOD 3/17/20

https://www.youtube.com/watch?v=tmUesTQu5QM Warm Up Old Man Warm Up :20 Burpee :20 Jog in place/Jump Rope :20 Cossack Sqt x4 Option 1: No equipment 800m run 30 Burpees 50 Sit Ups 3RFT Option 2: Limited Equipment 800m run 30 DB Snatches 30 T2B (Mod:V-Ups) 3RFT Endurance: 1 Mile Run 4min Rest x2 800m Run 3min Rest x2 Option 3 Strength: Barbells or Dumbbells 4x10 DL Dumbbell Version: Tabata :20/:10 x8 Double Dumbbell Deadlifts Midline:...

15 Mar 2020

WOD 3/16/20

https://youtu.be/FbwqWTL0WeM Workout & Movement Descriptions 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 Option 1: No equipment 1min: Jumping Jacks 1min: ASQ x4 1min: Step Ups (chair/box/bench/steps) 1min: Lunges x4 -No rest between the 8 rounds :30/:30 x6 Wall Sits Opt 2: Limited Equipment 1min: Row/Bike/Double-Single Unders 1min: Weighted Step ups (box/porch/stairs/etc) x4 1min:...

14 Mar 2020

At Home Workouts

Ninja Nation, With this temporary shut down we will be providing you with continued programming and coaching to whatever capacity you can do. Each day we will post 5 different tracks that you can follow with warm ups: Warm ups No Equipment Workouts Limited Equipment Workouts Endurance Workouts Strength Training:Barbell or Dumbbells Midline:...

13 Mar 2020

WOD 3/14/20

“Cindy”  5 Pull Ups  10 Push Ups 15 ASQ 20min AMRAP or  “Mary” 5 HSPUs 10 Pistols 15 Pull Ups 20min AMRAP At Home Substitutions IF you don't have a pull up bar of any sort, do 10-15 sit ups. ...

11 Mar 2020

WOD 3/12/20

Strength: Bench 5x5 E3M Starting at 70% "Wolf Pack" 60 DUs 15 Strict Press (95/65) 15 Pull Ups 60 DUs 10 Strict Press (95/65) 10 Pull Ups 60 DUs 5 Strict Press (95/65) 5 Pull Ups 60 DUs -FT- ...

10 Mar 2020

WOD 3/11/20

Strength: BSQ 5x5 E3M Starting at 70% “Fighting Illini” 20 Wall Balls 10 Power Snatch (115/85) 20 Wall Balls 10 PCL/J (115/85) 20 Wall Balls 10 FSQ (115/85) 2RFT ...