CrossFit 8 Mile | Blog
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
1868
blog,ajax_fade,page_not_loaded,,qode-child-theme-ver-1.0.0,qode-theme-ver-9.4.1,wpb-js-composer js-comp-ver-4.12,vc_responsive
 

Blog

10 Jun 2019

Why Individual On Ramps?

I get asked from time to time “Why Individual On Ramps?” Why we have always been and will continue to do our intro program as one on ones is a loaded question. It’s for so many reasons, so brace yourself for a long answer. Prepare...

25 Sep 2020

WOD 9/26/20

Warm Up: :15 JJ :15 Split stance DB Row :15 Glute bridges :15  Swimmer Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "DoorDash" 60/40 Cal Bike 50 1-arm DB HPCL/J (M) 400m Run 30 Burpee Pull Ups 400m Run 50 1-arm DB HPCL/J (M) 60/40 Cal Bike -FT- ...

24 Sep 2020

WOD 9/25/20

Warm Up: Old Man :20 JJ :20 Curtsy Squats :20 Banded GM X4 :12 Superman Hold :12 Hollow Hold X4 "Vikings" 500m Rowing 1KB Complex: 1H Swing Punch Snatch OH Reverse Lunge x3 each side 20min AMRAP ...

21 Sep 2020

WOD 9/22/20

Warm Up: Old man warm up 20 Jumping Jacks 10 ASQ 10 Push Ups 10 Pass throughs 10 OH PVC Lunges 6min AMRAP "20 Questions" 20 Power Clean 20 Thruster 20 Push Press 20 HPSN 20 OHS 20 FSQ  -FT- (L)(95/65) OTM-5 burpees ...

20 Sep 2020

WOD 9/21/20

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 :12 Burpees :12 Flutter Kicks x4 "Rush Hour" 10 Cal Bike 100m run 10 Tuck Ups 20 Cal Bike 200m Run 20 Tuck Ups 30 Cal Bike 300m Run (Integ sign) 30 Tuck Ups 40 Cal Bike 400m Run 40 Tuck Ups 20min AMRAP ...

18 Sep 2020

WOD 9/19/20

Warm Up: :15 JJ :15 Split stance KB Row :15 Glute bridges :15  Swimmer Kicks x4 "The Man from Braavos" 3 Dball to shoulder 30 DUs 70m DBL KB walk (1FR,1 suitcase) 200m Run 25min AMRAP ...

17 Sep 2020

WOD 9/18/20

Warm Up: 5 Inch Worms+push up 5  Scap Pull ups 5 V-Ups 15 High Knees  15 Butt Kickers 7 Min "Danger Zone" 250m Row 15 Push Ups 15 Sit Ups 500m Row 30 Push Ups 30 Sit Ups 750m Row 45 Push Ups 45 Sit Ups 1000m Row 60 Push Ups 60 Sit Ups -FT- ...

16 Sep 2020

WOD 9/17/20

Warm Up: :15 Squat Hold :15 ASQ :15 Plank :15 Push Up X4 Pull apart series  in a squat hold Strength: E2Mx5-working up 3 PCL+3 FSQ+3 Jerks "Claymation" Group 1: :20/:10x8 Banded Swings 2min rest Group 2: :10/:20 x8  Sled Push (M) 2min rest Group 3: :20/:10 x8 Wall Ball -legit wall balls* ...

15 Sep 2020

WOD 9/16/20

Warm Up: Old man warm up :15 JJ :15 ASQ :15 1-Leg V-Ups :15 Burpees x4 "5min of Fun" 5min AMRAP +2 reps Alt KB Row (M) 5 Cal Bike Btw sets 2min Rest 5min AMRAP +2 reps T2B 5 Burpees btw sets 2min Rest 5min AMRAP +2 reps 1H KB Sqt CL (M) 10 DUs btw sets ...