CrossFit 8 Mile | Workout Of The Day (WOD)
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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Workout Of The Day (WOD)

15 Oct 2021

WOD 10/16/21

Warm Up: "The Godfather" Partners Part 1 P1: 100m Run P2: 30 PCL (155/95)        50 DUs        20 PCL (185/125)        50 DUs        10 PCL (225/155)        50 DUs Part 2 P1/P2:400m Dball/sandbag carry Part 3 P1: Pinch Grip Hold (35/25) P2:50 Calories -FT- Extras: OTM-10mins 12 Wall Balls ...

14 Oct 2021

WOD 10/15/21

Warm Up: :15 Plank  :15 Push Up+shoulder taps :15 Single Unders :15 Jump Squat X4 Banded Pull aparts Strength: OTM-6min 5 HSPUs/ 2 Wall Walks "Casino" 10 Dips 3 DB DL 6 DB HPCL 9 DB Push Press (L-M) 75m FR carry 2:00 Rest  6RFT *DBL DBs Extras: 50 HS Shoulder Taps 5x3 Weighted pull ups ...

13 Oct 2021

WOD 10/14/21

Warm Up: Old Man warm up Ankle Flossing Cyclist Squats "Bugsy" OTM-Alt-10min 35 DUs 10 Pistols  OTM-Alt-10 min 12 Goblet Cyclist squat (H) 30 Sit Ups Extras: 3x15 Banded Oblique Twists ...

12 Oct 2021

WOD 10/13/21

Warm Up: :15 Jumping Jacks :15 ASQ :15 Push Ups :15 Lunges X4 :12 Swimmer Kicks:12 Hollow Rocks x4 Strength: E:90x7 2 CL+1 Jerk "Mickey Blue Eyes" 10 DL (L-M) 5 Push Press (M-H) 5 Cal Bike :60 Rest 8RFT (155-185/105-125) Extras: 3x10 dips 4x50’ W.Walking Lunge ...

11 Oct 2021

WOD 10/12/21

Warm up: Super D Shoulders Banded Pull aparts 150m Row 100m Run 7 No Push Up/No Jump Burpee 7mins "Public Enemies" 5-4-3-2-1 Rope climbs 400m run btw rounds  3 min rest  20-15-10-5 Cal Row Strict Pull Ups/Ring Rows -FT- Extras: 3x15 Cable Face pulls 2x20 Rear Delt DB Raise ...

10 Oct 2021

WOD 10/11/21

Warm Up: Running Drills 30/20/30 Vaughn Bergener Strength: E:90x7 PSN+OHS+HSN "Gangsta Squad" OTM-5min 10 FSQ (135/95) OTM-5min 10 BSQ (135/95) Start of minute 11: cash out 800m run Extras: 5x3 Dragon flags 3x15 Reverse Hyper ...

08 Oct 2021

WOD 10/9/21

Warm Up: :15 Plank  :15 Push Up+shoulder taps :15 Single Unders :15 Jump Squat X4 Banded Pull aparts "Baby Bundt" P1: 8 DB SN (M-H) P2: HS Hold 7min AMRAP P1: 30 DUs P2:Support Holds 7min AMRAP P1:1-arm DB PP (H) P2:Plank Hold 7min AMRAP P1:100m Run P2: Wall Sit 7min AMRAP Extras: 3x15 Cable Face Pulls 4x10 Drag Curls ...

07 Oct 2021

WOD 10/8/21

Warm Up: :15 Butt Kicks :15 ASQ :15 No Push Up/No Jump Burpee :15 Reaching Spiderman X4 :12 Swimmer Kicks :12 Hollow Rocks x4 "SnoBalls" E2Mx4 15/12 Ski Cal Max Rep FSQ (M) E2Mx4 10/7 Bike Cals Max Rep RKBS(M) E2Mx4 30 Step ups Max Rep Sit Ups Extras: 4x8/8 KB Split Squats 4min Belt Squat March ...

06 Oct 2021

WOD 10/7/21

Warm Up: Old Man  Running Drills OTM-Alt 6 Min 150m Row 100m run “Jerry” 1 Mile Run 2K Row 1 Mile Run -FT- -Also named “Hoho” Extras: 3x15 Reverse Hyper Use the X-Wife! ...

05 Oct 2021

WOD 10/6/21

Warm Up: Old man 5 Min TGU 20 Pass Throughs Burgener Warm Up OTM-4min 3 Pos PSN +2 OHS Strength: Every :90 x7 2 PSN "Jumbo Donettes" 8 Strict Pull Ups 8 KB Snatch-R 50’ OH KB Walk-R 8 KB Snatch-L 50’ OH KB Walk-L 10min AMRAP Extras: 4x8/8 1-arm DB Row 3x15 Cable Face Pulls ...