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

01 Sep 2020

WOD 9/2/20

Warm Up: :15 JJ :15 Lunges :15 Down Dog :15 Narrow ASQ x4 Banded Upper body stretch on pull up bar "The Pagemaster" 1000m Row 10 Strict Pull Ups 30 RKBs (H) 4 RFT At-Home Version: 800m Run 20 Push Ups 30 Swings 4 RFT ...

31 Aug 2020

WOD 9/1/20

Warm Up: Old man  :90/ Quad Smash w/ KB :05 Supinated Arch :05 hollow Hold x5 Strength: Every :15 x16 2-3 T2B "Angels in the Outfield" 15 Burpees  25 Sit ups 400 Run 16min AMRAP ...

30 Aug 2020

WOD 8/31/20

Warm Up: :60/leg Achilles Smash on BB 5 cal Bike 10 mini band ASQ 8 1-leg Glute bridge 5 Hollow Rocks 5min "Who Framed Roger Rabbit" OTM-5min  10 FSQ (L) OTM-5min  10 BSQ (L) OTM-5min 10/8 Bike Cal OTM-5min 30 DUs No breaks during movement changes Post WOD: :90 /side Banded Couch Stretch At-Home Version: Sub Bike for 100m Run ...

28 Aug 2020

WOD 8/29/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "Oops I Burpeed Again" 1500m Row 30 (1)DB Hang Clean and Jerk 30 Burpees 800m Run 1000m Row 20 (1)DB Hang Clean and Jerk 20 Burpees 400m Run 500m Row 10(1) DB Hang Clean and Jerk 10 Burpees 200m Run -FT- ...

27 Aug 2020

WOD 8/28/20

Warm Up: :15 Jumping Jacks :15 Jump Downs :15 Reaching Spiderman :15 Jump Squats X4  :12 Superman Hold :12 Hollow Hold x4 Strength: OTM- 12 Min Clean "Sparkleberry" 30 DUs 15 RKBS (M) 15 KB Goblet Squats (M) 15 KB Sit Ups (M) 12 Min AMRAP ...

26 Aug 2020

WOD 8/27/20

Warm Up: 10 shoulder taps 10 mtn climbers :20 hollow hold 150m ski  X 3 Banded Pull Aparts "Belly Busters" 3:00/1:00x5 13 ski cal 10 strict hanging knees raises  7 DB plank shifts (per side) 4 DB Snatch (H) ...

24 Aug 2020

WOD 8/25/20

Warm Up: 5 Inch Worms 7 Kang Squats 9 Scap Pull ups 15 High Knees  15 Butt Kickers 7 Min "Cinderunna" 400m Run 5rds “Cindy” strict 400m Run 3rds “Cindy” strict 400m Run 1 rd “Cindy” strict 400m Run **Cindy** 5 (Strict)Pull Ups-10 Push Up-15 ASQ ...

23 Aug 2020

WOD 8/24/20

Warm Up: Old Man w/ wrist mobility :15 Lat. Bar Jumps :15 DL :15 FSQ :15 Push Press X 4 Strength: E2M x 5 3 FSQ "Macho Man" EMOMx 13min 3 PCL (M-H) 3 FSQ 3 Jerk ...

21 Aug 2020

WOD 8/22/20

Warm Up: :15 Butt Kicks :15 High Knees :15 ASQ :15 Push Up X4 :12 Superman :12 Hollow Hold x4 "Catch Me If You Can" 100m Dball/Sandbag Shoulder carry 250m Ski 12 Box Jump Overs 12 Wall-less Wall Balls 30min AMRAP At-Home Version: 100m Odd object carry 12 Burpees 12 BJO 12 Jump Squats 30min AMRAP ...