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

02 Jun 2023

WOD 06.03.23

Warm Up: :15 JJ :15 DL :15 Bent Over Row :15 Push Ups+Shoulder Tap x4 :12 Swimmer Kicks :12 Hollow Rocks x4 "Ralph" 8 DL (250/175) 16 Burpees 3 Rope Climbs 600m Run 4 RFT Repeat 6/4/22 ...

01 Jun 2023

WOD 06.02.23

Warm Up: 150m Ski/Bike 10 ASQ 5 Burpees 6 Step ups 100m Run 6mins "Alan" FGB Format x4 Rds 1 min Stations-  max reps Wall Balls Ski Cal Box Jumps Sit Ups Cal Row Rest Extras: 3x15 Banded Oblique twists 3x15 Reverse Hyper ...

30 May 2023

WOD 05.31.23

Warm Up: Agility Ladder 5 Jump sqt onto plate 150m Ski Agility Ladder 5 Burpees to plate 7 min AMRAP Strength: Every :15x16 1 Box Jump  (not for a max height) "Doug" 10 KB SN-R 5 KB CL/J-R 10 KB SN-L  5 KB CL/J-L :20 Row-Cal 2min Rest 5 Rds Extras: 7x3 Weighted pull ups Crossover Symmetry ...

29 May 2023

WOD 05.30.23

Warm Up: Old man Running Drills 2min Couch stretch/leg PreWOD: :30/:30x6  Weighted Planks "Mr. Chow" OTM-ALT-20mins (5 rds) 150m Row 150m Ski 20 Sit Ups 350m Bike Erg Extras: Foam Roll or Floss ...

28 May 2023

WOD 05.29.23

“Murph” 1 Mile run 100 Pull ups 200 Push Ups 300 ASQ 1 Mile run -FT- "In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will...

26 May 2023

WOD 05.27.23

Warm Up: Old Man :20 Jump Rope :20 AKBs :20 ASQ :20 Sit ups x4 "Forgetter Bobby" 30 PCL/J (L-M) 30 Wall Balls (H) 30 PSN (L-M) 30 Push ups 30 Ring Rows 30 Med Ball CLs 30 Cal Bike -FT- ...

25 May 2023

WOD 05.26.23

Warm Up: :15 Lateral Bar Jumps :15 Reaching spiderman :15 Goblet Squats :15 Split Squats X4 Mini Band Walks Strength: E3M x7 1 FSQ "Disgust" 50’ Weighted Walking KB Lunges 100m Run 10 min AMRAP (35/26) Extras: 500m Bike Erg 1 min rest x6 ...

23 May 2023

WOD 05.24.23

Warm Up: :60 LAX Lumbar  Old man 3 DL 6 Lunges 6 1-leg glute bridge 6 Hollow Rocks 4min Strength: E3M x7 1 DL "Anger" 30 Cal Ski 20 V- Ups 10 Dball to shoulder -FT- Extras: OTM-10min-Alt 100’ Farmers Walk 12 RKBS 3x15 Reverse Hyper ...