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

20 Sep 2020

WOD 9/21/20

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Squat X4 :12 Burpees :12 Flutter Kicks x4 "Rush Hour" 10 Cal Bike 100m run 10 Tuck Ups 20 Cal Bike 200m Run 20 Tuck Ups 30 Cal Bike 300m Run (Integ sign) 30 Tuck Ups 40 Cal Bike 400m Run 40 Tuck Ups 20min AMRAP ...

18 Sep 2020

WOD 9/19/20

Warm Up: :15 JJ :15 Split stance KB Row :15 Glute bridges :15  Swimmer Kicks x4 "The Man from Braavos" 3 Dball to shoulder 30 DUs 70m DBL KB walk (1FR,1 suitcase) 200m Run 25min AMRAP ...

17 Sep 2020

WOD 9/18/20

Warm Up: 5 Inch Worms+push up 5  Scap Pull ups 5 V-Ups 15 High Knees  15 Butt Kickers 7 Min "Danger Zone" 250m Row 15 Push Ups 15 Sit Ups 500m Row 30 Push Ups 30 Sit Ups 750m Row 45 Push Ups 45 Sit Ups 1000m Row 60 Push Ups 60 Sit Ups -FT- ...

16 Sep 2020

WOD 9/17/20

Warm Up: :15 Squat Hold :15 ASQ :15 Plank :15 Push Up X4 Pull apart series  in a squat hold Strength: E2Mx5-working up 3 PCL+3 FSQ+3 Jerks "Claymation" Group 1: :20/:10x8 Banded Swings 2min rest Group 2: :10/:20 x8  Sled Push (M) 2min rest Group 3: :20/:10 x8 Wall Ball -legit wall balls* ...

15 Sep 2020

WOD 9/16/20

Warm Up: Old man warm up :15 JJ :15 ASQ :15 1-Leg V-Ups :15 Burpees x4 "5min of Fun" 5min AMRAP +2 reps Alt KB Row (M) 5 Cal Bike Btw sets 2min Rest 5min AMRAP +2 reps T2B 5 Burpees btw sets 2min Rest 5min AMRAP +2 reps 1H KB Sqt CL (M) 10 DUs btw sets ...

14 Sep 2020

WOD 9/15/20

Warm Up: :20 JJ :20 Curtsy Squats :20 Banded GM X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E3M x4 7 Rep DL "Dredge" 400m Run 30 Swings (M) 15 Weighted sit ups (L-M) 30 Weighted Step ups (L) 4RFT *1KB for whole workout ...

13 Sep 2020

WOD 9/14/20

Warm Up: 150m Ski 6 Down dog Toe Touches 3 Narrow ASQ 3 ASQ 3 Wide ASQ 6 1-Leg Vip Ups 6min Banded Pull Aparts "Half Blood" “Half Cindy” 5 Pull Ups 10 Push Ups 15 ASQ 10min AMRAP 5 Box Jumps Over 10 Cal Ski 15 Sit Ups 10min AMRAP No rest btw AMRAPs ...

11 Sep 2020

WOD 9/12/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "Born to Run" 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees 200m Run 9 Power CL (M) 200m run 15 Power CL (M) 200m run 21 Power CL (M) -FT- ...

10 Sep 2020

WOD 9/11/20

Warm Up: OTM- 4min -Alt Odd: 8 Lunges             4 Burpees Even: 6 barbell thruster 8:46-The First Plane Hit “Remembrance” 9 Movements, 11 Reps 11 Bear Complexes (M) 11 Weighted Pull Ups 11 V-Ups 11 ½ Clock Walks 11 Goblet Sqt (H) 11 Lungsters (L-M) (barbell) 11 DB SN (H) 11 Hanging Flutterkicks (4 count) 11 DL -FT- *343 Calories to be performed any...