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

05 Aug 2020

WOD 8/6/20

Warm Up: :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 400m Run "Fuji" Pick 2: OTM-Alt-20min 15/13 Cal Row 12/10 Cal Ski 10/8 Bike Post WOD Strength: PostWOD:x4 :15 Banded Bicycles :15 Tuck Ups :15 Sit Ups :15 Rest At-Home Version: 400m Run 2min Rest x6 ...

04 Aug 2020

WOD 8/5/20

Warm Up: 4 Push Ups 10 Lat Bar Jump 4 Down Dog Toe Touches 4 DL 4 FSQ 7mins Wrist Mobility Strength: E2M x5 5 FSQ -knock the rust off. "Rainer" 100 DUs 40 W. Box step overs (L-M) 40 Hollow Rocks 100 DUs 20 W. Box step overs  (L-M) 20 Hollow Rocks -FT- ...

03 Aug 2020

WOD 8/4/20

Warm Up: Old Man :15 Plank :15 Push Ups :15 Squat Hold :15 ASQ X4 Banded Pull Aparts "Erebus" Max Rep Push Ups100m Run Max Rep Body Rows 100m Run 10min AMRAP Max Rep Strict Press100m Run Max Rep Bent Over Rows 100m Run 10min AMRAP -No rest btw AMRAPs Post WOD Strength: :20/:10 x6 Banded Oblique Twists :20/:10 x6 Banded Choppers At-Home Version: Max Rep Push Ups 200m...

02 Aug 2020

WOD 8/3/20

https://youtu.be/3uaO-vvMPZs Warm Up: Mini Band Walks (inside box) x5-with 5 ASQ after each rd Vaughn Warm Up Strength: E2M x5 5 BSQ -knock the rust off. WOD: :20/:10 X8 not-Alt KB Clean+Reverse Lunge Weighted sit ups KB High Pull+Squat ...

31 Jul 2020

WOD 8/1/20

Warm Up: :15 Butt Kicks :15 High Knees :15 ASQ :15 Push Up X4 :12 Superman :12 Hollow Hold x4 "Crossroads" 100m Farmers Walk 15 DB PCL/J (H) 10 Cal Ski 15 Box Jumps 4RFT At-Home Version: 100m Pinch Grip Farmers Walk 25 Plate to G2OH 15 Box Jumps 4RFT ...

30 Jul 2020

WOD 7/31/20

https://www.youtube.com/watch?v=bNvET0B_Pb0 Warm Up: Sacram LAX Mobility Old Man 5 DB Goblet Sqt (1DB)  5 Banded GM 5 Inchworms in place 20 JJ 5min AMRAP Strength: Every 2min x7 1 DL "Body Rott" 15 DB Sit Ups 12 DB Renegade Rows 9 Burpees Tuck Jumps 12min AMRAP ...

29 Jul 2020

WOD 7/30/20

Warm Up: 150m Row 7 NoPushUp/JumpBurpee 10 ASQ 10 Reverse Lunges 7 Hollow Rocks 7mins "Eternal" 800m Run 1200m Row 400m Run 500m Row 2RFT At-Home Version: 800m run 3min Rest x4 ...

28 Jul 2020

WOD 7/29/20

Warm Up: Mini Band Side step -in a squat x8 Quad Flossing while -20/20/20 "Resurrection" 3min/3minx5 10 FSQ (M-H) 15/12 Cal Ski Max Rep Burpees At-Home Version: 3min/3minx5 15 Goblet Sqts 200m Run Max Burpees ...

27 Jul 2020

WOD 7/28/20

Warm Up: Old man  :15 NoPushUp/JumpBurpee :15 DB SN :15 ASQ :15 Reverse Lunge x4 "1st of the Month" 8min AMREP 400m Run 27 DB DL 21 DB  HPCL 15  DB Jerks 100m Run 21 DB DL 15 DB  HPCL 9 DB Jerks 100m Run 15 DB DL 12 DB  HPCL 9 DB Jerks 400m Run 3min Rest Then complete for Time At-Home Version: Same format  w/ Barbell/KB/DB ...