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

29 Jan 2021

WOD 1/30/21

Warm Up: :15 Jumping Jacks :15 KB Swings :15 Push ups :15 ASQ X4 :12 Superman Hold :12 Hollow Hold X4 “Tower of London” 10 AKBs 15 Wall Balls 10  Burpees 15  Sit Ups 16min AMRAP ...

28 Jan 2021

WOD 1/29/21

Warm Up: Super D Shoulders Banded Pull aparts :15 Down dog :15 Burpees :15 Hollow Rock :15 Band Bicep Curls x4 Strength: :15 Active Hollow Hang :15 Rest :15 Beat/Kip Swings :15 Rest :15 Chin Over Bar Hold :15 Rest x3 “Elmina Castle” 42-30-18 Ski Calories Box Jump Overs -FT- Extras: 15 GHD Sit ups 100’ Dball Carry x3 ...

27 Jan 2021

WOD 1/28/21

Warm Up: :60 Pigeon (R→ L) :60 Banded Couch (R→ L) Old man 30/20/30 Every :45 x5 Dip Drive+HiPull+PSN+OHS Strength: Every :30 x20 1 SN “Chateau D’if” 3 Weighted Pull Ups 6 DB OH Lunge (M) 7 Rounds Then 50 1-Arm DB CL/J -FT- Extras: 30 DUs 15 Push ups x5 Crossover Symmetry ...

26 Jan 2021

WOD 1/27/21

Warm Up: :15 Sqt Hold  :15 ASQ :15 Plank :15 Inch worm  x4 Mini Band Walk  -5 steps forward, then back+5ASQ (then side step) x4 Strength: OTM-Alt-10min 5 BSQ (H) 10 RKBS (H) “Devil’s Island” 15 Cal Row 10 Pistols 5 Dball to shoulder 3RFT Extras: 15 GHD Sit ups 15 Kneeling Banded Oblique twists x3 3x15 Reverse Hyper ...

25 Jan 2021

WOD 1/26/21

Warm Up: 5 Cal Bike 3 DL 3 HPCL 3 Presses 10 Banded Face Pulls 7min “Alcatraz” Prison Rules Every :15 x16 2 PCL/J (L-M) 2min Rest 3 Pull Ups 2min Rest 3 Burpees 2min Rest 3/2 Bike Cals Extras: 2x20 Rear delt DB raise Crossover Symmetry ...

24 Jan 2021

WOD 1/25/21

Warm Up: :15 Speed Jumps :15 Burpees to plate :15 Plate to OH :15 ASQ X4 Plank Series “Guantanamo Bay” 2:00 Row (distance) 1:00 DUs 2:00 Row (distance) 1:00 Tuck Ups 2:00 Row (distance) 1:00 Wall Balls X3 Extras: OTM-Alt-10min 10 T2B 7 DBL KB FSQ ...

22 Jan 2021

WOD 1/23/21

Warm Up: :15 Jumping Jacks :15 KB Swings :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "WarHeads" 21 KB SN(M) 15 Bike 9 HSPUs x3 9 KB Push Press (9R/9L) 15 Bike 21 Wall Balls x3 -FT- Extras: Crossover Symmetry ...

21 Jan 2021

WOD 1/22/21

Warm Up: Super D Shoulders 30/20/30 Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: OTM-15min  1 PSN "Pop Rocks" 12 Cal Row 8 DBL DB H Sqt Clean (M) 8 Box Jumps 10min AMRAP Extras: Gun Show  2:00/1:00 x3 ...

20 Jan 2021

WOD 1/21/21

https://www.youtube.com/watch?v=OyWU9ONBoNk Warm Up: Old Man :15 Speed Jumps :15 Burpees to plate :15 Plate to OH :15 ASQ x4 "Fun Dip" 50 Tuck Ups 40 Saddle Jumps 30 Pistols 20  Ski Cals 10 Candlestick to Stand 8min  2min Rest Then For Time Post WOD: 3x15 Kneeling banded oblique twists Extras: Voodoo Floss: ankles up ...

19 Jan 2021

WOD 1/20/21

Warm Up: :20 Single Unders :20 Hang PCL :20 FSQ X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E2M x7 CL Pull+HCL+3 FSQ "Sour Patch Kids" 5 Pull ups 10 Push Ups 5 DBL KB FSQ 10 DBL KB DL 30 DUs 12min AMRAP Extras: 2x20 DB Pull Overs 3x15 Reverse Hyper ...