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

14 Sep 2020

WOD 9/15/20

Warm Up: :20 JJ :20 Curtsy Squats :20 Banded GM X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E3M x4 7 Rep DL "Dredge" 400m Run 30 Swings (M) 15 Weighted sit ups (L-M) 30 Weighted Step ups (L) 4RFT *1KB for whole workout ...

13 Sep 2020

WOD 9/14/20

Warm Up: 150m Ski 6 Down dog Toe Touches 3 Narrow ASQ 3 ASQ 3 Wide ASQ 6 1-Leg Vip Ups 6min Banded Pull Aparts "Half Blood" “Half Cindy” 5 Pull Ups 10 Push Ups 15 ASQ 10min AMRAP 5 Box Jumps Over 10 Cal Ski 15 Sit Ups 10min AMRAP No rest btw AMRAPs ...

11 Sep 2020

WOD 9/12/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "Born to Run" 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees 200m Run 9 Power CL (M) 200m run 15 Power CL (M) 200m run 21 Power CL (M) -FT- ...

10 Sep 2020

WOD 9/11/20

Warm Up: OTM- 4min -Alt Odd: 8 Lunges             4 Burpees Even: 6 barbell thruster 8:46-The First Plane Hit “Remembrance” 9 Movements, 11 Reps 11 Bear Complexes (M) 11 Weighted Pull Ups 11 V-Ups 11 ½ Clock Walks 11 Goblet Sqt (H) 11 Lungsters (L-M) (barbell) 11 DB SN (H) 11 Hanging Flutterkicks (4 count) 11 DL -FT- *343 Calories to be performed any...

08 Sep 2020

WOD 9/9/20

Warm Up: Old Man warm up 20 pass throughs PVC Burgner Warm up Repeat w/barbell “3rd Times the Charm” 30 DL (M#1) 225 20 FSQ (M#2) 185 10 PSN (M#3) 135 Rest 3min 35-25-15 Cal Ski 200m Run btw Rest 3 min 21-15-9  K2E Push Press (M) 135 -FT- ...

07 Sep 2020

WOD 9/8/20

Warm Up: :45  Mini band walks F/B :45 Mini band side step x1 30/20/30- As a group Strength: E2M x6 BSQ "Give an Inch" 6 Pull Ups 12 Box Jumps 18 BR Lunges (L-M) 12min AMRAP ...

06 Sep 2020

WOD 9/7/20

Warm Up: 150m Row 10 Reaching Spidermans 3 Inch Worms in Place 5 Narrow ASQ 5 Jump Sqts 6min :12 Superman Hold :12 Hollow Hold X4 "Don't Work Too Hard" 500m Row 30 Sit Ups 10min AMRAP 100m Run 12 AKBS (M) 10min AMRAP No rest btw AMRAPs POST WOD: :10 W. Hollow Hold :30 Rest x6 ...

04 Sep 2020

WOD 9/5/20

Warm up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 “One Flew Over the Cuckoo’s Nest” 3 Thrusters (H) 6 Cal Bike 6 Rds 3min rest 7 PCL (M) 7 Strict Pull Ups 5Rds 3min Rest 25 burpees 800m Run 2 Rds -FT- ...

03 Sep 2020

WOD 9/4/20

Warm Up: 150m Ski 4/4 Pulsing Lunges 4 V-Ups 4 Push ups 4 inch worms 5min "Adam's Family" 20/15 Cal Ski 18 Step Ups 16 Split Squats 50 Flutter Kicks  (1 count) 1min Rest 4 RFT ...