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

04 Aug 2020

WOD 8/5/20

Warm Up: 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins Wrist Mobility Strength: E2M x5 5 FSQ -knock the rust off. "Rainer" 100 DUs 40 W. Box step overs (L-M) 40 Hollow Rocks 100 DUs 20 W. Box step overs  (L-M) 20 Hollow Rocks -FT- ...

02 Aug 2020

WOD 8/3/20

https://youtu.be/3uaO-vvMPZs Warm Up: Mini Band Walks (inside box) x5-with 5 ASQ after each rd Vaughn Warm Up Strength: E2M x5 5 BSQ -knock the rust off. WOD: :20/:10 X8 not-Alt KB Clean+Reverse Lunge Weighted sit ups KB High Pull+Squat ...

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 ...

30 Jul 2020

WOD 7/31/20

https://www.youtube.com/watch?v=bNvET0B_Pb0 Warm Up: Sacram LAX Mobility Old Man 5 DB Goblet Sqt (1DB)  5 Banded GM 5 Inchworms in place 20 JJ 5min AMRAP Strength: Every 2min x7 1 DL "Body Rott" 15 DB Sit Ups 12 DB Renegade Rows 9 Burpees Tuck Jumps 12min AMRAP ...

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 ...

24 Jul 2020

WOD 7/25/20

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series "No Surrender" 10-8-6-4-2 DB Snatch (H) Bike Cal 3min Rest 20-15-10-5 DB Goblet Sqt (H) Ski Cal 3min Rest 30-20-10 Burpees 400m Run -FT- ...

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 ...