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

26 Nov 2020

WOD 11/27/20

Warm Up: 3 DL+3 HPCL+3 FSQ+3 Presses 10 Banded Face pulls 6 Lunges 3 Inchworms +Push up 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Bluebird" 30 Clusters -FT- (M) Extras: OTM-5min 3 DB Lungster Crossover Symmetry ...

25 Nov 2020

WOD 11/26/20

Warm Up: :20 Single Unders :20 Lunges :20 Banded Upright Row x3 Bring Sally Up:ASQ "Rapunzel" OTM-Alt-30min 30 DUs 10/8 Cal Bike 15/12 Cal Row Post WOD: :15 Toe Reaches :15 Giant Flutter Kicks :15 Sit ups :15 rest  X5 Extras: Apple Pie ...

24 Nov 2020

WOD 11/25/20

Warm Up: 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ 15mins "Rumplestiltskin" :30/:15 x20 DBL KB DL DBL KB FR Hold DBL KB FSQ KB Hold-1OH, 1 suitcase, R KB Hold-1OH, 1 suitcase, L (x4) Extras: 4x3 OHS OTM-10min 12 RKBS ...

23 Nov 2020

WOD 11/24/20

Warm Up: Old Man Ski Rowling *Total  burpee penalty is buy-in for the workout. "Hansel & Gretel" Buy-In:X Burpees Then 30-20-10 1-arm DB HPCL/J (M-H) DB plank shifts (M-H) Then 10-20-30 Ski Cal Pull ups -FT- Post WOD: Post WOD: :30 Seated DBL DB Press :30 Banded Pull aparts x4 Extras: 5-5-5+ Bench 4x10 Dips Crossover Symmetry ...

22 Nov 2020

WOD 11/23/20

Warm Up: Mini Band Squat Series* 10 kicks forward/side/back -each side  X2 30 ASQ-banded Banded Front Rack Stretch Strength: 5-5-5+ FSQ 15mins "Jack & The Beanstalk" OTM-Alt-12min 8/8 Bulgarian Split Sqt (M) 15 KB Sit ups (M) 15 Wall Balls (M) 3min AMRAP Max rep Dball to shoulder Extras: 3x15 Reverse Hyper 1x50/side Side Bends ...

20 Nov 2020

WOD 11/21/20

Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "Roy" 15 DL (225/155) 20 Box Jumps 25 Pull ups 5RFT *Repeat 2/18/17 ...

19 Nov 2020

WOD 11/20/20

Warm Up: 3 DL+3 HPCL+3 FSQ+3 Presses 10 Banded Face pulls 6 Lunges 6 Push Ups 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ FSQ 15mins "Elizabeth" RX Version 21-15-9 Power CL (135/95) Ring Dips -FT- Modified Version 21-15-9 Power Clean 115/85 Push Ups -FT- Extras: OTM-10min 15 Wall balls Crossover Symmetry ...

18 Nov 2020

WOD 11/19/20

Warm Up: Old Man warm up 10 Low Jumps 10 AKBs 10 Leg Lifts over KB 5  Burpees 5 Jump Squats 6mins "Transatlantic Flight" 3k Row 100 DUs 2k Row 100 DUs 1k Row 100 DUs -FT- Extras: Mobility: 2min Couch Stretch Floss Calves ...

17 Nov 2020

WOD 11/18/20

Warm Up: 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ DL 15mins "Ab Ripper X" 10-1  T2B/T2 Rings 150m row btw sets 2min Rest 10-1 Tuck Ups Cal Row Extras: 4x10 Reverse Hyper 3x15 GHD Sit ups ...

16 Nov 2020

WOD 11/17/20

Warm Up: Old Man :30 seated quad stretch-R :30 seated quad stretch-L :30 Pigeon R/:30 Pigeon L :15 JJ/ASQ/Burp/ Jump Sqt "Stop, Drop, & Roll" 50 RKBs(M) 50 Push ups 50 Banded Russian Twists 50 CL/J (L-M) 50 Explosive KB DL(M) 50 sidekick throughs -FT- E2M-5/3 Bike Cal Extras: 5-5-5+ Bench 4x10 Dips 7x3 Weighted pull ups ...