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

14 May 2020

WOD 5/15/20

https://www.youtube.com/watch?v=WDP62Cf8qxg&t=22s Warm Up: Old man warm up :20 Butt Kicks :20 ASQ x4 No Equipment: 75 Burpees *3 Box Jumps OTM Limited Equipment: 30 Man Makers  -FT- *3 Box Jumps OTM Strength: 5x5 Bench Press/Floor Press Endurance:Pick One 5x500m Row 2min Rest Btw Run: 800m 3min Rest x2            400m Run 2min rest x20            800m 3min Rest x2 Midline:x1 50 scissor kicks 25 Toe Reaches 25 Tuck Ups ...

13 May 2020

WOD 5/14/20

https://www.youtube.com/watch?v=EArWVSpi65s Warm Up: :20 Burpee :20 Jog in place/Jump Rope :20 Cossack Sqt X4 No Equipment: 400m Run 10 BW Lungsters  400m Run 20 BW Lungsters  400m Run 30  BW Lungsters  -FT- Limited Equipment: 400m Run/500m Row 10 FSQ @weight #1 400m Run/500m Row 20 FSQ @weight #20 400m Run/500m Row 30 FSQ @weight #3 -FT- Strength: 5x1 CL Lift off+CL+CL Pull Endurance:Pick One 30mins of: Row Run Bike Midline: 300 Flutter Kicks (R/L=1) :15/:15x 6  Arch...

09 May 2020

WOD 5/10/20

https://www.youtube.com/watch?v=h4cNGg0Kelw Warm Up: :10 Plank :10 Hover Plank :10 Wall Sit :10 Lunge Hold-R :10 Lunge Hold-L x4 No Equipment: 3 Burpees 6 V-Ups 6 Bodyweight Lungester 20min AMRAP Limited Equipment: Version A) 2 Strict Pull Ups 4 T2B 8 AKBS 20min AMRAP Version B) 2 Barbell Roll outs 4 Bent over Rows 8 AKBS 20min AMRAP Strength: 4x7 BSQ Endurance:Pick One OTM-15min 12/15 Cal 400m Run 1min Rest x4 200m your choice Rest :30 x15 Midline: 20...

08 May 2020

WOD 5/9/20

https://www.youtube.com/watch?v=bm-rxiYOnjE Warm Up: Old Man Warm Up :20 Jumping Jacks :20 Burpees x4 No Equipment: “Griff” 800m Run 400m Backwards 800m Run 400m Run Backwards -FT- *best if performed on a track Limited Equipment: 100m DBL DB Farmers Carry  20 Single DBL PCL+Split Jerk 3RFT Strength: 4x7 Bench Press 3x20 Alt DB Bench: Endurance: Pick One 5k Run 7k Row 10k Bike Midline: :30/:30x6 Weighted Planks ...

04 May 2020

WOD 5/5/20

https://www.youtube.com/watch?v=-J4LUPOTacU Warm Up: 10 Penguin Jumps 5 Inch Worms (w/Push Up) 5 Jump Downs x3 No Equipment: 30 DUS(Low Jumps) 10 HPCL  10 Chair dips 10RFT Limited Equipment: 10 Calories (30 DUs) 10 HPCL  10 Pull Ups 10RFT Strength: 4x10 FSQ :20/:10x8 DB DL Endurance:Pick One 20 Frames of Rowling 5k run + 2 Burpees every corner you turn Midline: 3x12 Turkish Sit Ups ...

28 Apr 2020

WOD 4/29/20

https://www.youtube.com/watch?v=YjHxqpOCLag Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Shoulder Taps in Plank X4 No Equipment: “Filthy 50”-ISH 50 Reps of Each -in any order Box Jumps/step ups Push Ups/Rows Jumping Jacks Tuck Ups Walking Lunges HSPUs (half reps) Home Object DL Jump Squat Burpees DUs/Low Jumps Limited Equipment: “Filthy 50” 50 Reps of Each -in any order Box Jumps/step ups Jumping Pull Ups/Rows AKBS/DB SN Walking Lunges K2E/Tuck Ups Push Press Back...

27 Apr 2020

WOD 4/28/20

https://www.youtube.com/watch?v=k_Z5A8oekRA Warm Up: 100m Run 10 Bird Dogs 10 Jump Squats X3 No Equipment: 3:00/1:00x5 3 Home Object CL/SN 6 Push Ups 9 ASQ Limited Equipment: “Chief” 3:00/1:00x5 3 PCL  6 Push Ups 9 ASQ Strength: 6x2 FSQ OTM- 10 Min 10 Cyclist Squats Endurance: OTM-Alt-24mins Odd: 15 Cal Row Even: 30 DUs/50 Jumping Jacks Midline: Every :15 x16 3 V-Ups ...

25 Apr 2020

WOD 4/26/20

https://www.youtube.com/watch?v=yQUTF3gWWXY Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Shoulder Taps in Plank X4 No Equipment: :45/:15 Alternating X5 rounds (30 intervals) -MTN Climbers -Jump Squats -DUs/Low Jumps -Lunges -Tuck Ups -Shoulder Taps in Plank Limited Equipment: :45/:15 Alternating X 5 Rounds (30 intervals) -DB 1-Arm Snatch -Tuck Ups -DB Goblet Squat -Shoulder Taps in Plank -DB Bent Over Row -Russian Twists Strength: 6x2 BSQ OTM- 10 Min 10 Bugarian...

22 Apr 2020

WOD 4/23/20

https://www.youtube.com/watch?v=9zioxoi2ILE Warm Up: Old Man Warm Up Running Drills No Equipment: 400m Run 80 Lunges 400m Run 65 ASQ 400m Run 50 Step Ups 400m Run 35 Burpees 400m Run 20 Push Ups -FT- Limited Equipment: 500m Row (1k Bike) 50 DBL  KB/DB Sumo DL 500m Row 40 DBL KB/DB PCLs 500m Row 30 DBL KB/DB FSQ 500m Row 20 Single DB/KB Snatches 500m Row 10 Devil Presses -FT- Strength: 5 sets of :3...

17 Apr 2020

WOD 4/18/20

https://www.youtube.com/watch?v=VmioFy5PHME Warm Up: Old Man :15 High Knees :15 Lunges :15 Plank K2E :15 Jump Squats x4 All Levels: Support Your Box #3 50 DBL DB DL (50/35) 50 Sit ups 50 Step Ups 50 1-arm DB Thruster (50/35) -FT- 20min time cap Strength: 5x3 DL Tabata :20/:10 x8  -Sumo KB DL Endurance:Pick One 1:00/1:00 x10 -Row -Bike “Whistler's Mother” Jog for :50 Sprint for :10 -For 15 rounds Midline: “Bring Sally Up”...