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

11 Sep 2020

WOD 9/12/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "Born to Run" 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees 200m Run 9 Power CL (M) 200m run 15 Power CL (M) 200m run 21 Power CL (M) -FT- ...

10 Sep 2020

WOD 9/11/20

Warm Up: OTM- 4min -Alt Odd: 8 Lunges             4 Burpees Even: 6 barbell thruster 8:46-The First Plane Hit “Remembrance” 9 Movements, 11 Reps 11 Bear Complexes (M) 11 Weighted Pull Ups 11 V-Ups 11 ½ Clock Walks 11 Goblet Sqt (H) 11 Lungsters (L-M) (barbell) 11 DB SN (H) 11 Hanging Flutterkicks (4 count) 11 DL -FT- *343 Calories to be performed any...

06 Sep 2020

WOD 9/7/20

Warm Up: 150m Row 10 Reaching Spidermans 3 Inch Worms in Place 5 Narrow ASQ 5 Jump Sqts 6min :12 Superman Hold :12 Hollow Hold X4 "Don't Work Too Hard" 500m Row 30 Sit Ups 10min AMRAP 100m Run 12 AKBS (M) 10min AMRAP No rest btw AMRAPs POST WOD: :10 W. Hollow Hold :30 Rest x6 ...

04 Sep 2020

WOD 9/5/20

Warm up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 “One Flew Over the Cuckoo’s Nest” 3 Thrusters (H) 6 Cal Bike 6 Rds 3min rest 7 PCL (M) 7 Strict Pull Ups 5Rds 3min Rest 25 burpees 800m Run 2 Rds -FT- ...

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 ...

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 ...

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 ...

20 Aug 2020

WOD 8/21/20

Warm Up: 150m Row 5 Narrow Squats 5 Wide Squats 5 Normal Squat 5 Glute bridges 5 Push Ups with shoulder taps 7min Strength: E2Mx7 1 BSQ "Primal Instincts" 20-2 DBL KB DL Push Ups -FT- ...