CrossFit 8 Mile | fitness classes
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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fitness classes Tag

07 Aug 2020

WOD 8/7/20

Warm Up: :15 Butt Kicks :15 High Knees :15 ASQ :15 Push Up X4 :12 Superman :12 Hollow Hold x4 “Vesuvius” 20 PCL (H) 35 Cal Bike/Row/Ski 35 HPSN (M) 35 Cal Row/Ski/Bike 50 Thrusters (L) 800m  Run At-Home Version 1 Mile run 30 G2OH 800m Run 15 G2OH -FT- ...

31 Jul 2020

WOD 8/1/20

Warm Up: :15 Butt Kicks :15 High Knees :15 ASQ :15 Push Up X4 :12 Superman :12 Hollow Hold x4 "Crossroads" 100m Farmers Walk 15 DB PCL/J (H) 10 Cal Ski 15 Box Jumps 4RFT At-Home Version: 100m Pinch Grip Farmers Walk 25 Plate to G2OH 15 Box Jumps 4RFT ...

29 Jul 2020

WOD 7/30/20

Warm Up: 150m Row 7 NoPushUp/JumpBurpee 10 ASQ 10 Reverse Lunges 7 Hollow Rocks 7mins "Eternal" 800m Run 1200m Row 400m Run 500m Row 2RFT At-Home Version: 800m run 3min Rest x4 ...

28 Jul 2020

WOD 7/29/20

Warm Up: Mini Band Side step -in a squat x8 Quad Flossing while -20/20/20 "Resurrection" 3min/3minx5 10 FSQ (M-H) 15/12 Cal Ski Max Rep Burpees At-Home Version: 3min/3minx5 15 Goblet Sqts 200m Run Max Burpees ...

27 Jul 2020

WOD 7/28/20

Warm Up: Old man  :15 NoPushUp/JumpBurpee :15 DB SN :15 ASQ :15 Reverse Lunge x4 "1st of the Month" 8min AMREP 400m Run 27 DB DL 21 DB  HPCL 15  DB Jerks 100m Run 21 DB DL 15 DB  HPCL 9 DB Jerks 100m Run 15 DB DL 12 DB  HPCL 9 DB Jerks 400m Run 3min Rest Then complete for Time At-Home Version: Same format  w/ Barbell/KB/DB ...

23 Jul 2020

WOD 7/24/20

Warm Up: Old man :15 Butt Kicks :15 Lunges :15 Narrow ASQ :15 Burpees X4 :10 Superman :10 Hollow Hold x4 "Don't Be Fooled" 30 DUs 30 Sit Ups 6min AMRAP 3min Rest 10 RKBs 10 Bent Over Row-R 10 Bent Over Row-L 6min AMRAP At-Home Version: Same DB/KB ...

22 Jul 2020

WOD 7/23/20

Warm Up: 10 Banded Pull Aparts 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins "Blunt" “Grace” 30 CL/J (135/95) -FT- 5min Rest 30 DB Lungsters (M) -FT- 3min Rest 50 Wall-less Wall Balls -FT- At-Home Version: 30 DBL PCL/J -5min rest- 30 DB Lungsters -5min rest- 30 DB Hang Sqt CL ...

21 Jul 2020

WOD 7/22/20

Warm Up: Old man Mini Band Walks (inside box) x5 -with 5 ASQ after each rd Vaughn Warm Up Strength: Every 2:30 5 FSQ -From the Floor -Increasing weight "Sands of Time" 7 Bike Cal 21 DUs 3 Sandbag/Dball 6 Hollow Rocks 15min AMRAP At-Home Version: 5x5 FSQ Tabata :20/:10x8 Non-alt Bottom to Bottom Gob st DUs ...

17 Jul 2020

WOD 7/18/20

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series "Slinky" 50 Box Jumps 50 AKBs 400m Farmer Walk 35 Box Jumps 35 AKBS 200m FR Carry  20 Box Jumps 20 AKBS 100m OH Carry -FT- *Moderate Loading ...