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

19 Dec 2019

WOD 12/20/19

Strength: Dead Lift - E3M Set 1:5 @75% Set 2:5 @80% Set 3:5+ @85% Last Set Max Reps "Escape" 4 Power Cleans (115/85) 8 FR Reverse Lunges (115/85) 4 Hollow Rocks 8 Box Jumps (24/20) 10min AMRAP ...

18 Dec 2019

WOD 12/19/19

Strength: Bench Press - E3M Set 1:5 @75% Set 2:5 @80% Set 3:5+ @85% Last Set Max Reps "Over The Top" 10-1 Strict Pull-ups Strict Dips -FT- Post WOD: :10/:30 x6 Tuck/L-sits ...

15 Dec 2019

WOD 12/16/19

Strength: BSQ -E3M Set 1:5 @75% Set 2:5 @80% Set 3:5+ @85% Last Set Max Reps "First Blood" OTM- 12min Odd: 3 Kb Snatch (53/35) 3 FR Reverse Lunge (53/35) 3 FSQ (53/35) (R+L = 18reps) Even: 10/8 Cal Bike ...

10 Dec 2019

WOD 12/11/19

Strength: 1RM FSQ (20min) “Powerball” 5 BSQ (Mod-Heavy) 8 DBL KB FR Reverse Lunge (53/35) 8 DBL KB FSQ :20 Sprint on Bike 1:30 Off X4 Score 1: Total Time Score 2: Total Cals on Bike ...

09 Dec 2019

WOD 12/10/19

“Gamut” 50-40-30-20-10 P1:Cal Row P2: Max Step Ups 25-20-15-10-5 P1:Ski Cal P2: Max Sit Ups 2:00 min P1:L-Sit/Tuck Hold P2: Max DUs -FT-and-Reps- *Partition reps however ...