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

10 Jul 2020

WOD 7/11/20

https://www.youtube.com/watch?v=p9lxH_jgPbA Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series “LumberHack 30” 20 Box Jumps 400m Run 20 Bent over Rows (L-M) 400m Run 20 SDLHP (L-M) 400m run 20 Pistols 400m Run 20 Cleans (yes squat) (L-M) 400m Run Repeat with 10’s & 200s -FT- At-Home Version: “Kelly” 30 Wall Balls/Jump Sqt 30 Box Jumps 400m Run 5RFT ...

05 Jul 2020

WOD 7/6/20

Warm Up: Old Man Warm up :15 Plank series x4 :15 JJ/ASQ/Reaching/J Sqt x4 "Avant" 4min Window 30/20 Cal Row 15 BW Lungster 15 V-Ups Max Rep Box Jumps 1min Rest X5 *Step down from box jumps At-Home Version: 4min Window 200m Run 15 BW Lungster 15 V-Ups Max Rep Box Jumps 1min Rest X5 ...

19 Jun 2020

WOD 6/20/20

Warm Up: :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump Squats x4 "Rabbit Run" 800m Run 1000m Row 50 AKBs (M) 1000m Row 800m Run -FT- At-Home Version: 800m Run 25 Burpees 50 AKBs (M) 25 Burpees 800m Run -FT- ...

14 Jun 2020

WOD 6/15/20

Warm Up: Old Man Warm up 6 Cal Ski 10 ASq 6 Inch Worm+Push Up 6 1-leg V-Ups 5min AMRAP "8 Mile": OTM-20min-Alt 10/12 Cal Ski 25 Tuck Ups 40 DUs 10 Burpee Box Step Overs Coach Led Cool Down At-Home Version: OTM-20min-Alt 150m run 25 Tuck Ups 40 DUs 14 Burpee ...

12 Jun 2020

WOD 6/13/20

Warm Up: :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump Squats .22 20-2 Calories (Ski or bike) 100m Run btw rounds 2-20 Sit Ups Reverse Lunges -FT- At-Home Version: 10-1  Burpees 200m Run btw rounds 2-20 Sit Ups Reverse Lunge -FT- ...

15 May 2020

WOD 5/16/20

https://www.youtube.com/watch?v=s0tIeyN5H1o Warm Up: 10 Leg Swings R/L 10 Bird dogs 10 Down Dog toe touches 4min AMRAP OTM-4min 100m Run No Equipment: 800m Run 50 ASQ 30 Sit Ups 5RFT Limited Equipment: 800m Run 30 Swings 30 Sit ups 5RFT Strength: 5x5 DL  4x10 DB/KB GM Endurance:OTM-20min Odd:Run 150m Even:35 DUs Midline: :15 Hollow Hold :15 Single leg v-ups :15 Arch Hold :15 Up down planks :15 Rest x4 ...