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

08 Jan 2021

WOD 1/9/21

Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 “James & The Giant Peach” 50-40-30-20-10 AKBS Box Jumps Cal Row -FT- Extras: OTM-10min 12 Wall Balls ...

07 Jan 2021

WOD 1/8/21

Warm Up: Upper Body band/rig stretch :20 Bike :20 1-Leg V Ups Strength: 4 T2B Every :15 x16 "Stuart Little" OTM-16min-ALT 3 MUs 3 Shoot throughs 10 Pistols 8/6 Bike Cals Extras: 4x10 DB Skull Crushers 2x20 Rear Delt DB Raise Crossover Symmetry ...

31 Dec 2020

WOD 1/1/21

Warm Up: :15 ASQ :15 Step Up :15 Box Jump :15 Burpees X4 Vaughn Warm up Strength: E:90 x6 HHCL+HCL+CL from floor "Ain't No Fun" 8 BSQ (M) 8/8 Bulgarian Split Squats :15 Bike Sprint :90 rest x4 Extras: 3x15 Reverse Hyper ...

27 Dec 2020

WOD 12/28/20

Warm Up: :15 ASQ :15 MTN Climber :15 Push Ups :15 Burpees X4 Banded Pull aparts Strength: E2M x7 2 CL+2 Jerks "Gangsta Love"  DBL KB Complex  10 FR Reverse Lunge 8 FSQ 6 CL 4 Jerks :60 Rest 5 RFT (L-M) Extras: 15 HSPUs 4x100’ Weighted Walking Lunge 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- ...

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- ...

11 Dec 2020

WOD 12/12/20

Warm Up: Old Man 150m Row 10 Banded Face pulls 8 RKBS 6 1-lep V-ups 4 Burpees 5min AMRAP "Chinese Finger Trap" 500m Row 10 MUs 500m Row 30 KB Snatch 500m Row 50 Weighted Step ups 500m Row 30 KB Snatch 500m Row 10 MUs 500m Row -FT- ...

10 Dec 2020

WOD 12/11/20

Warm Up: 30 Single Unders 10 Push Ups 10 AKBS 5 Presses OH (5R/5L) 7min AMRAP Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Lincoln Logs" 75 DUs 50 ASQ 25 HR Push ups 2RFT Extras: OTM-10min 2 Manmakers ...