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

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 ...

26 Apr 2020

WOD 4/26/20

https://www.youtube.com/watch?v=XlnwcRs2VvA Warm Up: 100m Run 10 Lunges 5 Inch worms x4 No Equipment: 500m Run  30 Step Ups 30 DUs X 5 rounds Limited Equipment: 500m Row/Ski/Run (1000m Bike) 30 KB Swings 30 DUs/60 Singles X 5 rounds Strength: 6x2 Press/PP/PJ :20/:10 x 8 HS Hold Endurance: Pick one Row/Ski Intervals v1:40/:20 x9 (custom workout setting) 200m Run Rest :30 x10 Midline: 300 Flutter Kicks (R/L=1) :15/:15x 6  Arch Hold(superman) ...

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...

24 Apr 2020

WOD 4/25/20

https://www.youtube.com/watch?v=Uyt6sqq0uLk Warm Up: Old Man 1 Burpee 2 DL 3 HPCL 2 Presses x3 No Equipment: 3 Burpees 1 Rd of Home Object  DT 6 Burpees 1 Rd of Home Object  DT 9 Burpees 1 Rd of Home Object  DT 12 Burpees 1 Rd of Home Object  DT 16min AMRAP +3 Burpees every round* Short DT:8 FR Lunges                     6 Cleans                     3 Presses Limited Equipment: 3 Burpees 1 Rd of...

23 Apr 2020

WOD 2/24/20

https://www.youtube.com/watch?v=iFSzZCKQPuI Warm Up: :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 5 Push Ups 6 1leg V-UPs 7 ASQ x3 No Equipment-Retest 10 Sit Ups 10 Push Ups 15 ASQ 20min AMRAP Limited Equipment-Retest “Cindy” 5 Pull Ups 10 Push Ups 15 ASQ 20min AMRAP Strength 6x2 DL OTM-10min 15 Heavy/Band Swings Endurance: 1000m Row (1600m Run) 2min Rest 750m Row (1200m Run) 1:30min Rest 500m Row (800m Run) 1min Rest 250m Row (400m Run) *Increase...

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...

21 Apr 2020

WOD 4/22/20

https://www.youtube.com/watch?v=TT-WdZFelFc Warm Up: :15 JJ :15 lunges :15 G2OH  :15 plank X4 No Equipment: 10-20-30-40-50 DUs (Low jumps) Sit Ups -FT- Limited Equipment: 20 Cal 25 Swings 20 HPCL 15 S2OH/Rows/Pull Ups 20min amrap  Strength: 5x3 FSQ E2M:x4 12 Front Rack Reverse Lunge Endurance: OTM-24 Alt 200m Row/100m Run 35 DUs/70 Singles Midline: Every :15 x16 3 V-Ups  ...

20 Apr 2020

WOD 4/21/20

https://www.youtube.com/watch?v=H_-ONmr1ReU Warm Up: 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 1-Leg V-Ups 5 Burpees X3 No Equipment: 10 Jumps Over Object 12 Push Ups 16 Forward+Reverse Lunges(=2) 15min AMRAP  Limited Equipment: CrossFit Open 11.2 9 DL (155/105) 12 HR Push Ups 15 Box Jumps 15min AMRAP Strength: 5x3 Press/PP/PJ OTM-5min 2 Wall Walks Endurance: Pick One 200m Run :30 Rest x8 OTM-15min 13-17 Calories Midline: x1 50 scissor...

19 Apr 2020

WOD 4/20/20

https://www.youtube.com/watch?v=BEbSG00IsAI Warm Up: :20 Squat Hold :20 Alt Scorpions :20 Plank Shoulder Taps x4 No Equipment: :30 HS/Plank Hold :30 1-Arm Plank-R :30 1-Arm Plank-L :30 Wall Sit :30 Lunge Hold-R :30 Lunge Hold-L :30 Rest X4 Limited  Equipment :30 HS/Plank Hold :30 DB OH Hold-R :30 DB OH Hold-L :30 Wall Sit :30 Lunge Hold-R :30 Lunge Hold-L :30 Rest X4 Strength: 5x3 BSQ Tabata :20/:10 x8  Goblet Squats Endurance: 5 Mile Run 30min...

18 Apr 2020

WOD 4/19/20

https://www.youtube.com/watch?v=WWjfovQokQY Warm Up: 5 Scap Push Ups 10 Bird Dogs 5 Inch worms in place 15 ASQ  x3 No Equipment: Buy-In:400m run 25 ASQ 20 Lunges 15 Push ups 10 V-Ups 3RFT Cash Out-400m Run Limited Equipment: 21-15-9 DB HPCL-R Box jumps  DB  HPCL-L Step ups -FT- Strength: 7x2 HSN 5x5 Bench/Floor Press Endurance: 1hr Walk with backpack 1000m Row-3min Rest x5 1 Mile Bike :60 rest x7 Midline:Pick One 3x20/side Pulsing Side Plank 1x100 Russian...