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

23 Dec 2020

WOD 12/24/20

Warm Up: Old Man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Sqt X4 Plank Series "FGB Championship" 1 min Stations Wall Balls Cal Row Push Press SDLHP Box Jumps 1min Rest  x5 Extras: Wrap Presents ...

22 Dec 2020

WOD 12/23/20

https://www.youtube.com/watch?v=wN1l_cvWjJs Warm Up: Super D Shoulders 30/20/30 Strength: OTM-15min  1 PSN "Noelle" 500m Ski 3 DBalls 40 Maltese KB Cross 10 min AMRAP Maltese KB Cross 10 R- Up and down 10 L-Up and down 10 R- across 10 L-across Extrtas: 3x15 GHD Sit ups 3x20 Low Row ...

21 Dec 2020

WOD 12/22/20

Warm Up: Old man :15 Single Unders :15 Burpees :15 Reaching spiderman :15 Jump squat x4 "8 Crazy Nights" 8 RKBs (H) 16 Sit Ups 24 Cal Row 32 DUs 8 RFT Extras: 7x3 Weighted Pull ups 4x100’ Weighted Walking Lunge ...

20 Dec 2020

WOD 12/21/20

Warm Up: Banded Pull Aparts 30/20/30 Strength: OTM-15min  1 CL/J "Vandalism" +3 Reps each round DBL DB Clusters (L-M) Burpees over DB 7min AMRAP *Retest from 10/30/20 Extras: 15 HSPUs 1x50 Hollow Rocks Crossover Symmetry ...

18 Dec 2020

WOD 12/19/20

Warm Up: :15 Jumping Jacks :15 Swing+Squat :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "Blitzen" 5 MUs 10 Sqt Cleans (135/95) 20 Box Jumps 3RFT 3min Rest 1000m Row 50 TH (45/35) 30 Pull Ups -FT- ...

17 Dec 2020

WOD 12/18/20

Warm Up: Old man 10 Leg Swings 5 Good Mornings 10 1-Leg Glute Bridge x3 Strength: Est 1RM DL 20mins Cupid: 50-40-30-20-10 RKBS (M-H) Sit Ups -FT- Extras: 15 HSPUs :60 L-Sit 200’ mini band side step -NFT- ...

16 Dec 2020

WOD 12/17/20

Warm Up: Super D Shoulders :20 Bike :10 AKBS :20 Bike :10 2H KB Press x4 Strength: Est 1RM Push Press 10mins "Dasher" 3min Window 30/25 Cal Bike Max Rep HPSN (L) 1min Rest 3min Window 20/15 Cal Bike Max Rep HPSN (L-M) 1min Rest 3min Window 10/5 Cal Bike Max Rep HPSN (M) Extras: 30 DUs 15 Push ups 5RFT ...

15 Dec 2020

WOD 12/16/20

Warm Up: Old Man Warm up 20 Jumping Jacks 5 Tempo BSQ 10 Birddogs 10 Glute bridges 6mins Strength: Est 1RM BSQ 20mins "Comet" Tabata :20/:10 x8- Not Alt Step ups Sumo KB DLs Sit ups Extras: OTM-10min 12 Wall Balls 3x15 Reverse Hyper ...

14 Dec 2020

WOD 12/15/20

https://www.youtube.com/watch?v=nTty1i8d8Cs Warm Up: 150m Row 10 Lateral Jump 5 Push Ups 10 Cursety Sqts 5 Burpees 6min AMRAP "Vixen" 22min AMRAP: Buy-in:2000m Row 10 Burpees over the Rower 20 DB Snatch  40 DUs 3 Rds ….With time remaining… Max rep: “Woman makers” 1 Devil Press 2 Push Press 3 Hang Power Cleans Extras: 15 HSPUs :60 L-Sit 200’ mini band side step -NFT- ...

13 Dec 2020

WOD 12/14/20

Warm Up: :15 JJ :15 Med Ball Cleans :15 Down Dog Toe Touches :15 Lunges x4 :12 Superman Hold :12 Hollow Hold X4 Strength: Est 1RM FSQ 20mins "Prancer" 100 ASQ 25 Strict pull ups 75 ASQ 20 Strict pull ups 50 ASQ 15 Strict pull ups -FT- Extras: 2x20 Rear Delt Db raise 1x100 banded Face pulls ...