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

22 Jan 2020

WOD 1/23/20

Strength: Bench*+5lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "8 Mile Complex" Max Strict Pull Ups 1min Rest Max Strict Dips 1min Rest X3 -For Reps- Post WOD: “Gun Show” 20 Plate curls+Gun walk  2min/1min  x3 ...

21 Jan 2020

WOD 1/22/20

Strength: BSQ*+10lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "Backside Bubble" 16 RKBS+Gob Sqt (53/35) 32 DUs 16 FR Lunge (53/35) 4RFT (1KB) ...

20 Jan 2020

WOD 1/21/20

"Triple Couplet Tuesday" 15-12-9 Thrusters (115/85) Burpees over bar 3min rest 15-12-9  HPCL(115/85) HSPUs 3min rest 20/15 Cal Bike 7 MUs 3RFT  MUs Mod: Strict Burpee Pull Ups ...

19 Jan 2020

WOD 1/20/20

Strength: DL*+10lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "Max Payne" 3:00min: Max Distance Row 1:00min:Max Tuck ups 3:00min: Max Distance Ski 1:00min: Max Flutterkicks x2 ...

16 Jan 2020

WOD 1/17/20

Strength: FSQ*+10lbs from last cycle Set 1:5 @75% Set 2:5@80% Set3:5+ @85% *Last set is MAX REPS-E3M WOD 12-9-6-3 (165/115) DL HPCL FSQ *30 Sit ups btw rounds -FT- ...

15 Jan 2020

WOD 1/16/20

Strength: Bench*+5lbs from last cycle Set 1:5 @75% Set 2:5@80% Set3:5+ @85% *Last set is MAX REPS-E3M "Jack Dempsey" 2 Rope Climbs 20 Push Ups 20 Cal Row 20 Box Jumps 16min AMRAP ...

14 Jan 2020

WOD 1/15/20

Strength: BSQ*+10lbs from last cycle Set 1:5 @75% Set 2:5@80% Set3:5+ @85% *Last set is MAX REPS-E3M "Wishful Thinking" OTM-16 min  *Alt Movements 10R/10L Banded Step Ups  9/6 Bike Cal  6 Dball  to shoulder 9/6 Bike Cal ...

13 Jan 2020

WOD 1/14/20

"Tuesday Tornado" 15 PCL (115/85) 30 DUs 15 Push Jerks (115/85) 30 DUs 3RFT (7.5-14mins) *5min Rest (13-19mins)* 5-4-3-2-1 MUs/Weighted/Negs Pull Ups 10-8-6-4-2 Bike  Cal (5-8mins) *5min Rest (23-32mins)* 25 T2B 20/15 Cal Row 15 FSQ (115/85) 2RFT  (6-9mins) (29-41mins) 45min Time Cap ...