CrossFit 8 Mile | crossfit8mile
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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crossfit8mile Tag

09 Jun 2021

WOD 6/10/21

https://www.youtube.com/watch?v=CPDJzFNAo6c Warm Up: Old man warm up :15 Banded Face pulls :15 AKBS :15 Kb Taps :15 Butt Kickers x4 "Farfetch'd" 400m Run 18 Ring Rows/Body Rows 12 KB Snatch (6/6) X3 24 Split stance bent over Kb Row (12/12) 8 KB Halos (starts at hip) 750m Row X2 20 DUs 5 Two Push up Burpee Pull up X4  -For Time-(26-40mins) Extras: ...

07 Jun 2021

WOD 6/8/21

Warm Up: Pull Aparts 20 Pass Throughs+30 OHS Burger Warm up Skill Transfer Exercises Strength: Every: 90 x5 3 HPSN "Machop"  :20/:10 Alt 25 intervals Renegade Row DUs DB Push Press Bike DB HPCL (x5) *All double DBs- M Extras: 7x3 Weighted Pull ups 3x15 Cable Face Pulls ...

06 Jun 2021

WOD 6/7/21

Warm Up: 5 Mini band side step 5 mini band ASQ (Both around knees) 3mins 4 BR Lunges 5 BSQ 10 In/Outs 3min Strength: FSQ E3M 5 @ 68% 5@72%5+@78% “Geodude” 4-8-12-16-20-24 Wall Balls Weighted Walking Lunges *100m Run in between each round. -FT- Suggested KB Load (35/26) Extras: 4x8 Back Ext 3x15 Reverse Hyper ...

04 Jun 2021

WOD 6/5/21

Warm Up: :15 Low jumps :15 KB DL :15 V-Ups :15 Push Ups X4 :12 flutter kicks :12 Swimmer Kicks x4 "Buzz and Woody" Partner Workout P1: 75m KB FR walks (L) P2: 20 T2B        10 Dball       20  Box Jump Overs 25min AMRAP Extras: Mob: Psoas Smashing ...

01 Jun 2021

WOD 6/2/21

https://www.youtube.com/watch?v=wN1l_cvWjJs Warm Up: Super D Shoulders  150m Row 10 H2H Swings 5 Tuck Ups 100m Run 6mins "Advil" 500m Row 40 Matlese KB Cross 30 RKBs 200m Run  10 Burpees 20min AMRAP Extras: Mob: Supine Chest opener ...

31 May 2021

WOD 6/1/21

Warm Up: Old man :15 DL :15 Hang MSL PCL :15 No-push up Burpee :15 Step ups x4 "Ice Bath" OTM-ALT-12 min 8/6 Cal ski 3-5 Power cleans (L-M) OTM-ALT-12 min 20 Sit ups 15 Box Jumps Extras: Mob: Quad Smashing ...

27 May 2021

WOD 5/28/21

Warm Up: Mob:Hamstring flossing :60/side 7 GM 6 split squats 8 sit ups 8 ASQ 4mins Strength: 7x1 DL  E3M "T-Ball" 50’ Walking lunge 100m Run 8min AMRAP Extras: 4x50’ Seal Walks 15 GHD Sit ups 15 Reverse Hyper x3 ...

26 May 2021

WOD 5/27/21

Warm Up: Old man :20 Single Unders :20 No-push up Burpee :20 ASQ x4 "Softball Pitch" 50 DUs 400m Run 30 sit ups 20 Push Press (L) 3RFT Post WOD: Post WOD:OTM-5min 1-3 Dragon Flags Extras: 3x20 Ring Rows 3x15 Cable Face pulls ...