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

18 Aug 2020

WOD 8/19/20

Warm Up: Old man :15 Lat Bar Jump :15 DL :15 HPCL :15 BSQ X4 Strength: E2M x5 3 DL "212 Degrees" OTM-16min 20 DB SN (L-M) 16 Lateral Box Step Overs 10  PCL (M-H) 10/8 Bike Cal At-Home Version: Sub 30 DUs for bike ...

17 Aug 2020

WOD 8/18/20

Warm Up: :15 Plank :15 Push Ups :15 Squat Hold :15 ASQ X4 Banded Pull Aparts Strength: E2M x5 3 Strict Press+2 Push Press+1 Jerk "Rubble" 3min AMRAP 10 Body Rows 10  Push Ups 3min AMRAP 8/8 Commando Rows(L-M) 8 Two Push Up Burpee 3min AMREP 3 DB CL/J (L-M) 3 Burpees 3min AMREP Max Sit Ups At-Home Version: Same DB/KB interchangeable ...

16 Aug 2020

WOD 8/17/20

Warm Up: 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins Wrist Mobility "Buy, Buy, Buy" 5:00 AMRAP Buy-In: 45/35 Cal Row 30 DUs  15 FSQ (L) 5:00 rest  5:00 AMRAP Buy-In: 35/25 Cal Row 30 DUs  10 FSQ (L-M) 5:00 rest  5:00 AMRAP Buy-In: 25/15 Cal Row 30 DUs  5 FSQ (M) 5:00 rest At-Home Version: Sub: Row for  400m run 300m run 200m...

14 Aug 2020

WOD 8/15/20

Warm Up: :15 Butt Kicks :15 High Knees :15 ASQ :15 Push Up X4 :12 Superman :12 Hollow Hold x4 "Abbate" 1 Mile Run 21 PCL/J (155/105) 800m Run 21 PCL/J (155/105) 1 Mile Run -FT- At-Home Version: Substitute: 50 Plate G2OH for PCL/Js ...

13 Aug 2020

WOD 8/14/20

Warm Up: Old man  10 Leg Swings 5 Wide inch worms 10 ASQ 5/5 Pulsing Split Squats 5min Strength: :30/:30 x6 Weighted Plank "Smells Like Teen Spirit" 30 ASQ 30 Sit Ups 30 DUs 5RFT *OTM-4/2 Bike Cals *Sub Bike for Ski ...

12 Aug 2020

WOD 8/13/20

https://www.youtube.com/watch?v=W5LwdhNC1OY Warm Up: 20 Pass Throughs 5min TGU Burgner warm up PVC- then barbell Strength: Every :90 x7 3 HPSN "You Can't Touch This" 5R/5L Kneeling Press 20 Side Kick Throughs 5Rds 10R/10L Split Stance  Rows 10R/10L Push Presses in Split 5Rds 10 Explosive DL (Or Jump Squat)-reset after each rep 5R/5L Hip to Halo 5R/5L Push Up to Front Step 3Rds -FT- (with 1...

11 Aug 2020

WOD 8/12/20

Warm Up: 150m Row 5 Narrow Squats 5 Wide Squats 5 Normal Squat 5 Glute bridges 10 Swimmer Kicks 7min Strength: E2M x5 3 BSQ "Barbie Girl" 500m Row 16 Pistols 16 Tuck Ups 15min AMRAP At-Home Version: 400m Run 16 Pistols 16 Tuck Ups 15min AMRAP ...

10 Aug 2020

WOD 8/11/20

Warm Up: Old man :30 Butt Kickers :15 Barbell PCL/J :30 Side Shuffle :15 Burpees x4 "I Will Always Love You" 3 Rds of DT 400m Run 2 Rds of DT 400m Run 1 Rd of DT 400m Run -FT- Round of “DT” 12 DL-9 HPCL-6 S2OH At-Home Version: Substitute DBs for the barbell ...

09 Aug 2020

WOD 8/10/20

Warm Up: :30 Squat Hold :30 Plank Hold x3 :15 JJ :15 ASQ :15 Reaching Spiderman :15 Push Ups x4 "Getting Jiggy Wit It" :45/:15 Hurdle Jumps Burpees Step Ups 1-Leg V-Ups Narrow ASQ x6 ...