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

21 Apr 2021

WOD 4/22/21

Warm Up: 10 Leg Swings 10 Bird Dogs 30 Single Unders 5 Gator Rolls x3 PreWOD: Accumulate :90 of  L-Sit "My Giant" 1500m Ski 100 DUs 1000m 75 DUs 500m Ski 50 DUs -FT- Extras: 3k Row -FT- ...

20 Apr 2021

WOD 4/21/20

Warm Up: 100m Run 10 Mini Band Glute Bridge 10 normal asq 10 Assisted Pistols (foot behind) x3 Strength: 5x5 BSQ 20mins "Monsters Inc" 21-15-9 DL (M) DBL DB Push Press (M) -FT- Extras: 3x15 Reverse Hyper ...

19 Apr 2021

WOD 4/20/21

https://www.youtube.com/watch?v=OyWU9ONBoNk Warm up: Old Man Warm Up :15 Lateral Jumps bar :15 FSQ :15 DL :15 Burpees X4 Strength: E2M: 3 Hang Power Cleans  (above the knee, not high hang) x5 “Throw Momma From The Train” :20/:10 x8 each Saddle Jumps Tuck Ups Bike Cals Extras: 100’ Dball bear hug carry 15 GHD Sit ups x4 ...

18 Apr 2021

WOD 4/19/21

Warm Up: Running Drills Mini Band Walks 30/20/30 w/mini bands PreWOD: Accumulate :90 of  L-Sit "Princess Bride" Round of Cindy 400m Run +1 Round of Cindy each round 22min AMRAP Extras: :30 HS Hold :60 Rest X3 Crossover Symmetry ...

16 Apr 2021

WOD 4/17/21

Warm Up: :15 Lateral Jumps over bar :15 ASQ :15 Reaching Spiderman :15 Push Ups X4 Vaughan Warm up "Chicken Little" 500m Row 15 Thrusters (H) 400m Run 500m Row 20 Thrusters (M-H) 400m Run 500m Row 25 Thrusters (L-M) 400m Run -FT- Extras: 100m Walking lunge 400m run -FT- ...

15 Apr 2021

WOD 4/16/21

Warm Up: 150m Ski 5/5 split stance KB Row 10/10 Banded OH Press 6 1-leg V-Ups 7mins Strength: 7x3 Weighted Pull ups Or  5x5 Bent over row "Midline Pump" 15 T2B 15 Cal Ski 3 RFT 3min Rest 30 DUs 15 Push Ups 5RFT Extras: Max rep ring rows 200m run 7min AMRAP ...

14 Apr 2021

WOD 4/15/21

Warm Up: Floss thighs while 30/20/30 Mini band walks Strength: 4x7 BSQ "Glutes and Toots" OTM-Alt-8min 10 Sumo DL (L-M) :20 L-Sits OTM-Alt-8min 12 FSQ (L-M) 15/15 Banded Kneeling Oblique twists Extras: 4x8 Back Ext ...

13 Apr 2021

WOD 4/14/21

Warm Up: Old Man OTM-Alt 9mins 100m Run 10 Burpees 5 BW Lungsters "A Slow Death" 75m DBL DB farmer carries 5 Cal Bike 3  DBL DB Lungsters (M) 1 Dball G2S (HAP) 18min AMRAP Extras: 50 BR step ups (20/16”) -FT- 3x15 GHD sit ups ...

12 Apr 2021

WOD 4/13/21

Warm Up: 20 Lat Bar Jumps 5 SN Grip DL 5 BTN Snatch Grip PP 5 BSQ 10 Straight Arm Band pulldowns 6mins "Muscle Memory" 5 Rounds For Time: 12 Box Jump Overs (30/24) 9 Power Snatch (115/85) 6 Bar Muscle-Ups *Scales for BMU: -Banded Ring MUs (band under your butt) -Banded BMU -Burpee Pull ups Extras: 15 Push ups 15 Cable face...

11 Apr 2021

WOD 4/12/21

Warm Up: Old man :15 Butt Kicks :15 ASQ :15 Low jumps :15 Down Dog Hold X4 Plank Series "Skunker" 400m Run 500m Ski 800m Run 1000m Ski 400m Run 500m Ski -FT- Extras: OTM-5min 10 FSQ (1155/85) OTM-5min 10 BSQ (115/85) ...