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

29 Jun 2020

WOD 6/30/20

Warm Up: Banded Pull aparts 10 Lat bar jumps 3 Burpees 10’ Mini Band Side Steps 5 ASQ 5min AMRAP "Assistant Chief" 3:00/1:00 x5 2 PCL/J (M) 4 Push Ups 6 ASQ At-Home Version: 3:00/1:00 x5 2 HSPUs 4 Burpees 6 ASQ ...

26 Jun 2020

WOD 6/27/20

https://www.youtube.com/watch?v=GXw9BF1Z4Dw Warm Up: Old Man :15 JJ :15 KB PP :15 Goblet Squat :15 RKBs x4 "It's Complicated" 12 Box Jumps 200m Run 1 Arm KB Complex: *R+L 5 Bent over Rows (in Split sqt) 5 Presses 5 Reverse Lunges 5 Snatches 24min AMRAP (M) At-Home Version: Same -KB/DB/Barbell/5 gal bucket ...

25 Jun 2020

WOD 6/26/20

https://www.youtube.com/watch?v=gUeb2m14E-w Warm Up: 150m Row 5 RDL (empty barbell) 5 ASQ 5 Jump Downs 5 Push Ups 5 Burpees 7mins Strength: Every :90 x7 DL+CL+FSQ+J “W….T…..H….” 250m Row 10 Wall-less WB 10 Erg Pikes 10min AMRAP At-Home Version: 200m Run 10 Jump Sqts W/vest or Object 13 V-Ups 10min AMRAP ...

24 Jun 2020

WOD 6/25/20

https://www.youtube.com/watch?v=guK54B6xo34 Warm Up: :15 Plank :15 Shoulder Taps :15 1-Leg V-Ups :15 ASQ x4 Bulletproof Shoulders “Wei-Wei” OTM-24mins-Alt 1 Clock Walks 15 Box Jumps 25 ASQ 25 Sit Ups 16 Side Kick Throughs Rest At-Home Version: Same as Above ...

22 Jun 2020

WOD 6/23/20

Warm-Up: Running Drills *In Place -get ballistic Then 10 Narrow ASQ 5/5 Pulsing Lunges 20 JJ x3 "Cardio is Overrated" 500m Row 400m Run *weather permitting 20min AMRAP Post WOD: Coach Led Cool down At-Home Version: 5k Run ...

21 Jun 2020

WOD 6/22/20

https://www.youtube.com/watch?v=jFMTFaQI21E Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 Plank Series "Blame Cramer" E3M-30mins 5 Man Makers (L-M) At-Home Version: Same if you have DBs/ KBs -If barbell only do: 3 Complexes: DL+CL+FSQ+J E3M-30min ...

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- ...

18 Jun 2020

WOD 6/19/20

https://www.youtube.com/watch?v=_TiOKYW0sEo Warm Up: 30 Single unders 5 ASQ 5 Jump Squats 10 Down Dog Toe Touches 5 V-Ups 6min AMRAP "Spit Shine" Buy-In:75 DUs 7 DBL KB FSQ (M) 14 Sit Ups 7 Rds Cash Out:75 DUs Post WOD: :20/:10 x8 Turkish Sit Ups At-Home Version: Buy-In:75 DUs 7 Goblet Squats 14 Sit Ups 7 Rds Cash Out:75 DUs ...