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

16 Oct 2020

WOD 10/17/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "The Long One" 100 Cal Row 90 DUs 80 Wall Balls 70 DUs 60  Med Ball Sit ups 50 DUs 40 Burpees 30 DUs 20 Burpee Pull Ups 10 DUs -FT- Extras: Crossover Symmetry ...

15 Oct 2020

WOD 10/16/20

https://www.youtube.com/watch?v=iE8G5weJjys Warm Up: 150m Ski 10 ASQ 10 Cossack Squats 6 1-Leg V-Ups 6 1-Leg Glute Bridge 6min AMRAP Strength: 6x2 FSQ E2M "The One with KBs" 1:00 Ski Cal 1:00 DBL KB Complex            2 KB Swing            2 High Pulls             2 Snatches 1:00  Reverse lunge -suitcase carry (DBL KB) 1:00 Rest x4 Extras: Accumulate :60 in a Tuck Sit hold (on matador) ...

14 Oct 2020

WOD 10/15/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 Banded Pull aparts "The One with the Bike" 27-24-21-18-15-12-9 Sit Ups Bike Cals -FT- *After each round perform 1rd of “Cindy” 5 Strict pull ups 10 Push ups 15 ASQ Extras: 1x100 Banded Face Pulls Crossover Symmetry ...

13 Oct 2020

WOD 10/14/20

Warm Up: Old man 1:00 Child's pose 1:00 Thread the needle-.per side 15 Low Jumps 10 ASQ 5 Burpees 5 Inch worms 6min AMRAP "The One with the Final Run" 200m Run 35 HPCL (L) 35 Box Jumps  400m Run 25 HPCL (L-M) 25 Step Ups 800m Run 15 HPCL (M) 15 Step/Box Jump Overs 22min AMRAP Post WOD Strength: Post: :30/:30x6 Planks Extras: OTM-5min 7 DBL KB FSQ ...

12 Oct 2020

WOD 10/13/20

Warm Up: :15 Butt Kicks :15 JJ :15 ASQ :15 Lunges  X4 :15 Inch Worms in place :15 Alt 1-Leg V-Ups x4 Strength: 5-5-3-3-1-1-E2M DL "The One with Midline" 30-20-10 AKBs (M-H) T2B -FT- Extras: 3x100 Weighted Walking Lunges ...

11 Oct 2020

WOD 10/12/20

Warm Up: Old man :15 Butt Kicks :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 :15 Burpees :15 Flutter Kicks x4 "The One with Cardio" 400m Run 50 DUs 500m Row 4RFT Extras: 7x3  Strict pull ups- weighted if possible -7 push ups in btw ...

09 Oct 2020

WOD 10/10/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "Oxygen" 12 T2B 12 Cal Bike 12 Wall Balls 12 Burpees 5RFT ...

08 Oct 2020

WOD 10/9/20

Warm Up: Old Man warm up 1:00 Child's pose 1:00 ….per side 10 Pull Aparts 5 Push Ups 4 V- ups x3 "Strength" Bring Sally Up:Push Ups "Radon" 500m Row 24 Lunges 24 Box Jumps 10min AMRAP 250m Row 12 Step Ups 12 Pike Shoulder Taps 8min AMRAP *Feet on box for shoulder taps Extras: 7x3 Weighted pull ups Crossover Symmetry ...

07 Oct 2020

WOD 10/8/20

Warm Up: Old Man warm up Vaughn Warm Up Burgner Warm up Skill progression: Tall Cleans Strength: E2M x10 2 Cleans "Tungsten" Tabata :20/:10x8 -Not Alt Banded RKBs Weighted Sit Ups Extras: 3x15 Reverse Hyper ...

06 Oct 2020

WOD 10/7/20

https://www.youtube.com/watch?v=p1vhxAGOegU Warm Up: :15 Plank :15 JJ X4 :15 DB Commando Row (1DB) :05 :15 Push Ups :05 x4 Banded Pull Apart Series "Lead" 20 Strict Press 20 Strict Pull Ups 50 DUs 20 Push Press 20 Pull Ups 50 DUs 20 Push Jerks 20 Burpee Pull Ups 50 DUs -FT- Extras: 3x12 Lat Pulldown 2x20 Rear Delt DB raise Crossover Symmetry ...