CrossFit 8 Mile | CrossFit
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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CrossFit Tag

28 Oct 2020

WOD 10/29/20

Warm Up: Old Man warm up :15 JJ :15 ASQ :15 Down dog Toe Touches :15 Reverse Lunges x4 :10/:10x6 Banded running in place Strength: 1 Box Jump Every :15x16 "The Boat" 50/35 Cal Row 35 Box Jumps 100/75 Cal Row 35 Box Jumps 50/35 Cal Row -FT- Extras: 5-5-5+ Oly lift:Pick one ...

27 Oct 2020

WOD 10/28/20

https://www.youtube.com/watch?v=eSP_i0UMJ4Y Warm Up: Old Man 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ 15mins Last round is max reps "Stairmegeddon" OTM-Alt-16mins 20 DBL KB Pulsing Lunges 20 RKBS (single KB) 10 KB Step Ups (single) 15 KB Sit ups (Single) Extras: 1x100 Med Ball Russain Twists 1x100 Banded GM ...

26 Oct 2020

WOD 10/27/30

https://youtu.be/gUeb2m14E-w Warm Up: Old man warm up 150m Row 10 lateral jumps 10 Cossack Sqt 10 Face pulls  5 Burpees 7min AMRAP "Threat Level Midnight" 5 Pull Ups 10 Push Ups 15 Cal Row 20min AMRAP Post WOD Strength: OTM-6min 5 Erg Pikes Extras: 5-5-5+ Bench 15mins 4x12 Low Row ...

25 Oct 2020

WOD 10/26/20

https://youtu.be/LjBGehgqZH4 Warm Up: Mini Band Squat Series* 10 kicks forward/side/back -each side  X2 30 ASQ-banded Strength: 5-5-5+ FSQ 15mins Last round is max reps "Couples Discount" OTM-Alt- 9min 10 DB SN (M-H) 8 DBL DB TH (M) Rest Then For time: 40 Single Arm DB TH 100 DUs Extras: 4x10 Narrow Goblet Sqt 4x10 Reverse Hyper ...

22 Oct 2020

WOD 10/23/20

Warm Up: Old Man 20 ASQ 20 Pass Throughs 20 OHS Mini Band Shoulder warm up* Vaughn Warm Up Burgner warm up Strength: 3 Pos Snatch Every :90 x7 "Power Mill" 8 BSQ (M) 4 DB SN (H) :15 Bike Sprint :90 rest X4 Extras: OTM-ALT-10min Odd:15 Wall Balls Even: 15 Burpees ...

21 Oct 2020

WOD 10/22/20

Warm Up: Old Man :15 Squat hold :!5 ASQ :15 Plank Hold :15 Push ups X4 :15 Jumping Jacks :15 KB SDLHP x4 "Excessive" 2000m Row 100 DUs 1500m Row 75 DUs 1000m Row 50 DUs 500m Row 25 DUs -FT- Extras: OTM-10min 100’ Sandbag carry ...

20 Oct 2020

WOD 10/21/20

https://www.youtube.com/watch?v=HcyZi0DBo3E https://www.youtube.com/watch?v=CPDJzFNAo6c Warm Up: 150m Ski 5 Presses 5 FSQ 10 lunges 3 Burpees 3 V- Ups 7min AMRAP "2min Warning" 5 Thrusters (H) 7 Cal Ski 5min AMRAP 2min Rest 3 Shoot Throughs (full) 10 DL (L-M) 5min AMRAP 2min Rest 5 Two Push Up Burpee Pull Up 10 Tuck Ups 5min AMRAP Extras: Superset 3x15 Banded Face pulls Tricep Rope Ext ...

18 Oct 2020

WOD 3/19/20

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: 5x3 DL E3M "Grace's Baggage" 30 Wall Balls 10 Reverse lunge+KB SN (53/35)-(5R/5L) 10 PCL/J (135/95) 3 RFT *Repeat 5/13/19 Extras: OTM-10min 10 RKBS 3x15 Reverse Hyper ...

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) ...