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

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...

17 Apr 2020

WOD 4/18/20

https://www.youtube.com/watch?v=VmioFy5PHME Warm Up: Old Man :15 High Knees :15 Lunges :15 Plank K2E :15 Jump Squats x4 All Levels: Support Your Box #3 50 DBL DB DL (50/35) 50 Sit ups 50 Step Ups 50 1-arm DB Thruster (50/35) -FT- 20min time cap Strength: 5x3 DL Tabata :20/:10 x8  -Sumo KB DL Endurance:Pick One 1:00/1:00 x10 -Row -Bike “Whistler's Mother” Jog for :50 Sprint for :10 -For 15 rounds Midline: “Bring Sally Up”...

16 Apr 2020

WOD 4/17/20

https://www.youtube.com/watch?v=E7m6YD943rI Warm Up: OTM-9min Alt Min1: 10 Jump Squats+100m Run Min2: 10 Burpees Min3: 5/5 Reach. Spiderman All Levels Equipment: “Chelsea” OTM-30min 5 Pull Ups (Sub with Rows) 10 Push Ups 15 ASQ  (10 Sit Ups if no pull up bar ) Strength: OTM-20min 1 CL :30 OH DB  Hold-R Arm :30 OH DB  Hold-L Arm :30 OH DB  Hold-Both :30 Rest (non-working hand...

15 Apr 2020

WOD 4/16/20

https://www.youtube.com/watch?v=n_dyQgDMZCA Warm Up: :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 No Equipment: 100 Burpees -FT- *OTM:5 Box Jumps/Step Ups  Limited Equipment: CrossFit Open 13.1 40 Burpees to a 6” touch 30 Snatches (75/45)  30 Burpees to a 6” touch 30 Snatches (135/75) 20 Burpees to a 6” touch 30 Snatches (165/100) 10 burpees Max reps @210/120 17min AMREP Strength:Pick One 5x5 FSQ OTM-5min 7 DBL KB...

14 Apr 2020

WOD 4/15/20

https://www.youtube.com/watch?v=ER-Qhi5dlBE Warm Up: 2min Couch Stretch/leg 10 Leg Swings R/L +In/Out 10 Tempo ASQ 10 1-Leg V-Ups x3 No Equipment: 50-40-30-20-10 Sit Ups  *After Every Round 200m Run Limited Equipment: 10-1 Box Jump Clean of any form Sit ups  Strength: OTM-7min:2 HPSN 5x5 Press/PP/PJ Endurance: OTM-Alt-20min Odd:10-15 Ca Row/Bike/ski Even:30 DUs (sub 100m Run for cals) Midline: x6 :10 Toe Reaches :10 Scissor Kicks :10 Sit ups :10 Rest ...

13 Apr 2020

WOD 4/14/20

https://www.youtube.com/watch?v=VbT0v5NMMEI Warm Up: :30 Down dog :30 Up dog :30 Pigeon-R :30 Pigeon-L X2 All Equipment Levels: Buy In:800m Run Then 5 Pull Ups/10 Rows (body rows, back pack, gallon of water, band) 10 Push Ups 15 ASQ 15min AMRAP Then Cash Out:800m Run Strength: 5x5 BSQ Tabata:20/:10x8 Banded Swings Endurance: 1000m Row (1600m Run) 2min Rest 750m Row (1200m Run) 1:30min Rest 500m Row (800m Run) 1min Rest 250m Row (400m...

12 Apr 2020

WOD 4/13/20

https://www.youtube.com/watch?v=lDQfWPgOrBo Warm Up :15 ASQ :15 Burpee :15 Jog in place/Jump Rope :15 Cossack Sqt X4 No Equipment: Tabata :20/:10  Alt Mountain Climbers Wall Sit + Alt Leg Ext Step Up+Reverse Lunge V-Ups X8 -(32 Intervals) Limited Equipment: CrossFit Open 11.3 5min AMREP: Squat Clean & Jerks (165/110) Strength: 2 HPCL+HCL X6 Sets Endurance:Pick One :30/:30 x6 Row/Bike/Ski 100m Sprint :30 Rest x10 Midline:Pick One 3x20/side Pulsing Side Plank 1x100 Russian Twists ...

11 Apr 2020

WOD 4/12/20

https://www.youtube.com/watch?v=RlVUF4irEmA Warm Up: Old Man :30 Scorpion Holds x4 :10/:10 Run in Place x5 All Levels of Equipment: “Support Your Local Box #2” 100 DUs 21 Burpees 75 DUs 15 Burpees 50 DUs 9 Burpees -FT-  (200 line jumps if no jump rope) Strength: 5x5 Bench/Floor Press DBs: 4x20 Alt Floor Press :30 OH DB  Hold-R Arm :30 OH DB  Hold-L Arm :30 OH DB ...

10 Apr 2020

WOD 4/11/20

https://www.youtube.com/watch?v=IlWCFgAVR50 Warm Up: :15 JJ :15 ASQ :15 Reaching Spider-Man :15 Jump Squat X4 No Equipment 200m Run 12 Reverse Lunges 9 Backpack Cleans 6 Burpees (2 Wall Walks) 15min AMRAP Limited Equipment: 12 Calories (35 DUs) 9 DBL DB DL 6 DBL DB HPCL 12 Leg Lifts Over DB 15min AMRAP Strength: 5x5 DL  or  Tabata :20/:10 x8 Double Dumbbell Deadlifts 4x8/side: RDL+Reverse Lunge Endurance:Pick One OTM-30mins -3-5 Burpees+100m Run -12-15 Cal...

09 Apr 2020

WOD 4/10/20

https://www.youtube.com/watch?v=DjJ0xMw_4Rk Warm Up: :20 Lat Jumps :20 ASQ :20 Reaching Spiderman x4 No Equipment: Partner workout :I go, You go 10 Burpees 10 Box Jumps /Tuck Jumps 10 Jump Squats 10 Box Jumps/Tuck Jumps 20 Rounds (10 per person) -FT- Limited Equipment: Partner workout :I go, You go 10 R-Arm Thrusters 10 Box Jumps /Tuck Jumps 10 L-Arm Thrusters 10 Box Jumps/Tuck Jumps 20 Rounds...