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

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 ...

20 Jul 2020

WOD 7/21/20

https://youtu.be/rW1toy7rnS0 Warm Up: :15 JJ :15 Push Ups :15 Bent over Rows :15 ASQ x4 Banded Pull Aparts Strength: Every :90 x5 Group 1: HOH Sled Pull Group 2: 7 Push Press (M-H) Sanitize then switch "Pump Fake" 4 Two-Push Up Burpee Over the bar 4 PCL (M-H) 8min AMRAP At-Home Version: 4 Two-Push Up Burpee Over the bar 8 DBL DB PCL 12 Sit...

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 ...

16 Jul 2020

WOD 7/17/20

Warm Up: Old Man +Wrist Mob :12 Lat Jumps :12 HPCL& Press :12 FSQ :12 Burpees x4 Strength: OTM-10min 1 CL "Rex" 21 Thrusters (M) 21 Cal Row 15 Thrusters (M) 15  Cal Row 9 Thrusters (M) 9 Cal Row -FT- At-Home Version: 42-30-18 Wall Balls 400m after each round -FT- ...

15 Jul 2020

WOD 7/16/20

Warm Up: Floss Ankles 5 ASQ 5 Narrow Sqts 5 Wide Squats 10 High Knees 10 1-Leg DL (no weight) x3 :10/:10x 4 Speed Jumps Strength: Group 1:  Every :30 x20 50’ Sled Push  Sanitize  then switch "Woody" Group 2: Every :30 x20:  2 DL (M-H) 3 V-Ups Sanitize  then switch At-Home Version: OTM-100’ Odd object carry Part 2 the same. ...

14 Jul 2020

WOD 7/15/20

Warm Up: 150m Row 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 6mins "Water Break" AMRAP 4:0027 HPCL (L)27 Burpees over rower27/21 Cal RowRest 4minAMRAP 4:0021 HPCL (M)21 Burpees over rower21/15 Cal RowRest 4minAMRAP 4:0015 HPCL (M-H)15 Burpees over rower15/12 Cal RowRest 4minRepeat-7/4/19 At-Home Version: Same format: Substitute: Medball cleans...

13 Jul 2020

WOD 7/14/20

https://youtu.be/sTGbTB8kNGc Warm Up: Old man  6 Pulsating Lunges-R 6 Pulsating Lunges-L 15 DUs 6 Hollow Rocks 5mins Strength: Every :30 x12 10 Bulgarian Split Squats -Weighted if possible Alt Each Leg each round "BullsEye" 400m Run 45 ASQ 45 Sit Ups 3RFT At-Home Version: Same ...

12 Jul 2020

WOD 7/13/20

https://youtu.be/p9lxH_jgPbA Warm Up: :15 Low Jumps :15 ASQ :15 Plate to OH :15 Burpee x4 Bulletproof Shoulders Strength: Every :15 x16 1 Tall Box Jump "Buzz Lightyear" 21-15-9 SDLHP (L) Push Press (L) -FT- "Gun Show" Gun Show: 2:00/1:00x3 20 Plate Curls+50’ Gun Walk At-Home Version: 21-15-9 AKBS(L) Burpees -FT- ...