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 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...

31 May 2020

WOD 6/1/20

https://www.youtube.com/watch?v=eMmjj0165bI Warm Up: Old man :15 plank :15 plank toe touches  :15 jumping jacks :15 ASQ X4 No Equipment: 2 Wall Walks 5 Push Ups 7 Burpees 100m Run 7RFT Limited Equipment: 3 DBL DB Presses 5 DBL DB Push Presses 7 DBL DB Push Jerks 200m Run 5 RFT Strength: 6x2 Press/PP/Push Jerk Endurance: OTM-20min-Alt 12/15 Cal Row 35 DUs/70 Singles Midline: :20 DB Plank Shift :10 Plank Hold  X4 1min rest x2 ...

29 May 2020

WOD 5/30/20

https://www.youtube.com/watch?v=1bQJEiuWEqQ Warm Up: Old Man Warm Up :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Ups x4 No Equipment: 20 Burpees 20 Box Jumps  20 Burpee Box Jumps 20 Reverse Lunge Step Up 20  BW Lungster  10 Burpees 10 Box Jumps  10 Burpee Box Jumps 10 Reverse Lunge Step Up 10 BW Lungster *200 m run btw every movement Limited Equipment: 20 KB Push...

27 May 2020

WOD 5/28/20

https://www.youtube.com/watch?v=71AFORyMGyA Warm Up: 5 Inch Worm 10 Push Ups 20 Single Unders 20 1 leg Single Under - R 20 1 Leg Single Under - Lsub 40 JJ) X 2  No Equipment: 400m Run/50 DUs 15 Pull Ups(Row of anyform) 10 HSPUs (Sub: PP) 3RFT Limited Equipment: 20/30 Cal Row 15 Pull Ups 10 HSPUs (Sub: PP) 3RFT Strength: 6x2 Bench Press Endurance: 400m Run (500m...

26 May 2020

WOD 5/27/20

https://www.youtube.com/watch?v=t0v3nZeCVx0 Warm Up: OTM-4min-all in the minute  5 ASQ 3 Burpees  15 jumping jacks  No Equipment: 600m Run 30 Box Jumps 40 Object Walking Lunge Rest 1:1 2 Rounds Limited Equipment: 750m Row 20 T2B 40 KB walking lunges Rest 1:1 2 Rounds Strength: 5x3 BSQ Endurance:Pick One 3k Row 5k Run :30/:30x10 Bike Midline: Every :15x16 3 1-leg V-ups ...

23 May 2020

WOD 5/24/20

https://www.youtube.com/watch?v=kmnJrycYOx4 Warm Up: 2 Walk Walks 5 Down dog to up dog 10 Lunges/5 DB DL x3 No Equipment: 12-9-6-3 HSPUs (3:1 Clock Walks) V-Ups Limited Equipment: 21-15-9 DB Burpees V-ups Strength:  (Skip if doing half Murph) 5x3 Press/PP/PJ Death By HSPUs Endurance: “Whistler's mother” :50 Jog :10 Sprint x15 Midline: :20 Elbow Plank :20 Hand Plank :20 Rest x4 ...

22 May 2020

WOD 5/23/30

https://www.youtube.com/watch?v=TsoXLpVpahE Warm Up: :15 High Knees :15 Butt Kickers :15 ASQ :15 Push Up+2 Shoulder Taps  X4 No Equipment: 400m Run 30 Lunges 100m Object Carry 22min AMRAP Limited Equipment: 400m Run 30 AKBs 100m FR Carry 22min AMRAP Strength: 5x3 DL 1x100 W.Glute Bridges Endurance: 1000m Row-2min rest 750m Row-:90 rest 500m Row :60 rest 250m Row :30 rest 250m Row Midline: 1x100 Tuck Ups ...

21 May 2020

WOD 5/22/20

https://www.youtube.com/watch?v=Dw8r7VPkbXg Warm Up: Old Man Warm Up :10 Calf Raises :10 V-Ups :10 Inch Worms No Equipment: EMOM-20min 90 Singles/45 DUs 25 sit ups 15-20 Push Ups 12-20 Chair Dips 1min Rest Limited Equipment: EMOM-20min 15/20 Cal 15 T2B/25 sit ups 15-20 Push Ups 12-20 Rows/Pull Up 1min rest Strength: 5x3 Bench/Floor Press 10min of HS Walk practice Endurance: 3x1000m Row (800m Run) 2min Rest  Midline: 3x20 Leg Lifts over 2 objects ...

18 May 2020

WOD 5/19/20

https://www.youtube.com/watch?v=moeud3LPSys Warm Up: 10 Leg Swings R/L 10 Bird dogs 5 Jump Downs x2 4min AMRAP OTM-4min 3 Muscle cleans 100m Run No Equipment: Run, 200 m Plank Hold, 1 min 10 Box Jumps 20min AMRAP Limited Equipment: Run, 200 m 5 Hang Sqt CL 10 Box Jumps 16min AMRAP Strength: 5x5 FSQ E2M x4 12 BR Lunge Endurance: 3:00/1:30 x7 Row Run Bike Ski Midline: Tabata :20/:10 x8 Not Alt Flutter Kicks Sit ups ...