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 Jan 2021

WOD 1/15/21

Warm Up: Old Man 20 Pass throughs Shoulder Distraction (Video to come) 30 OHS Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: E2Mx7 SN DL+PSN+SN "Jeremy" 21-15-9 OHS (95.65) Burpees -FT- Extras: 2x20 Read Delt DB Raise Crossover Symmetry ...

13 Jan 2021

WOD 1/14/21

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Sqt X4 Plank Series "Never Say Never Again" OTM 20 mins Alt 10/8 Bike 35 DUs Post WOD Strength: Post WOD: :15 Flutter kicks :15 V-ups :15 Sit ups :15 Rest x4 Extras: 3x15 GHD Sit ups 3x15 Kneeling banded oblique twists ...

12 Jan 2021

WOD 1/13/21

Warm Up: Old man :15  Alt High step :15 1-Leg V-Ups :15  Air Squat :15 Push Ups x4 Strength: :15 Support Hold (no tuck) :15 Rest :15 Hollow Rock :15 Rest :15 Candlestick to standing:15 Rest x3 "Moonraker" 500m Ski 40 Lunges 30 Push Press  (L-M) 3RFT Extras: 25 Ring Rows :30 HS Hold X3 Crossover Symmetry ...

11 Jan 2021

WOD 1/12/21

Warm Up: :15 Lat Bar Jumps :15 DL :15 FSQ :15 Burpees X4 :10 Seated L-Sit Pulses :10 Superman Hold x4 Strength: Every :90 x6 CL Pull+PCL+CL "License to Kill" 500m Row 21 PCL (M) 500m Row 15 PCL (M-H) 500m Row 9 PCL (H) -FT Extras: 4x25 RBKBs 3x15 Reverse Hyper ...

10 Jan 2021

WOD 1/11/21

Warm Up: :60 Child pose :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 Neg Pull up/Bar MU:15 Rest x3 "Dr. No" 5 Pull Ups 5 T2B 5 Burpees 15 ASQ 12min AMRAP Extras: 1x100 Banded Face Pulls Crossover Symmetry ...

08 Jan 2021

WOD 1/9/21

Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 “James & The Giant Peach” 50-40-30-20-10 AKBS Box Jumps Cal Row -FT- Extras: OTM-10min 12 Wall Balls ...

07 Jan 2021

WOD 1/8/21

Warm Up: Upper Body band/rig stretch :20 Bike :20 1-Leg V Ups Strength: 4 T2B Every :15 x16 "Stuart Little" OTM-16min-ALT 3 MUs 3 Shoot throughs 10 Pistols 8/6 Bike Cals Extras: 4x10 DB Skull Crushers 2x20 Rear Delt DB Raise Crossover Symmetry ...

06 Jan 2021

WOD 1/7/21

Warm Up: :15 Single Unders :15 ASQ :15 Flutter kicks :15 Goblet Lunge X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E2M x7 3 DL+2 HPCL+3 FSQ "Iron Giant" 5 Split KB DL 5 1 arm KB Clean (R side then  Left side) 15 DUs 10 min amrap *1 Dball OTM Extras: 6x100’ bear hug dball carry ...

05 Jan 2021

WOD 1/6/21

Warm Up: :60 Child pose :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 "Rock-a-Doodle" 250m Ski 12 Tuck Ups 16 Commando rows (H) 4RFT Extras: 3x12 Lat Pulldown 4x20 DB Alt OH Press Crossover Symmetry ...

04 Jan 2021

WOD 1/5/20

Warm Up: Old man Super D Shoulders 30/20/30 Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: E2M x7 3 HSN "Anastasia” 21-15-9 Thrusters (L-M) Burpees over the bar -FT- Extras: 4x50 KB FR Walking Lunge 3x15 Reverse Hyper Crossover Symmetry ...