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

24 Jun 2021

WOD 6/25/21

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: BSQ E3M 5@68% 3@77% 1+@86% "The Last Airbender" 75 Wall Balls 20 T2B 75 Step ups 20 T2B 75 ASQ 20 T2B -FT- Extras: 1x50 Low DB Step ups :10/:20x8 Bike ...

23 Jun 2021

WOD 6/24/21

Warm Up: Old Man warm up 150m Row 10 Banded Press 5/5 Banded Side bends 5 Burpees 6mins "Praying With Anger" 1000m Row 75m DBL DB Farmers Carry 50m Waiters Walk-R 50m Waiters Walk-L 24min AMRAP Extras: 3x15 Cable Face pulls 3x15 GHD Sit ups ...

22 Jun 2021

WOD 6/23/21

Warm Up: Mob:Hamstring flossing :60/side (on barbell) :15 JJ :15 Lunge :15 ASQ :15 Glute bridges x4 Strength: DL E3M 5@68% 3@77% 1+@86% "Signs" 15 CL 155/105 12 CL 185/125 9 CL 205/135 6 CL 225/155 -FT- *50 DUs  btw rounds Extras: OTM-10min 10 RKBS 4x10 Dball Sit ups ...

21 Jun 2021

WOD 6/22/21

Warm Up: Pull Aparts 20 Pass Throughs+30 OHS Burgener Warm up Skill Transfer Exercises Strength: Every: 90 x5 2 HSN "Unbreakable" 18-15-12-9-6-3 Strict Press Pull ups -FT- *200m Run every break on either movement Extras: 12 Low Row 15 DB Bench Press X3 3x15 Tricep Ext ...

20 Jun 2021

WOD 6/21/21

Warm Up: :15 Low Jumps :15 Cyclist Squats :15 Down Dog Toe Touches :15 1-leg Vups  x4 Mob:Wall Tricep Stretch Strength: FSQ E3M 5@68% 3@77% 1+@86% "The Happening" Tabata :20/:10  DBL DB DL X4 Tuck Ups X4 DB Goblet Curtsey Sqt Sit Ups Alternating x8 rds Extras: OTM-10min 12 Wall Balls ...

18 Jun 2021

WOD 6/19/21

Warm Up: :15 Lateral Jumps :15 ASQ :15 Banded Press-R :15 Banded Press-L X4 :12 flutter kicks :12 Swimmer Kicks x4 "Coe" 10 Thrusters (95/65) 10 Ring Push Ups 10 RFT Extras: 10 TGU Crossover Symmetry ...

17 Jun 2021

WOD 6/18/21

Warm Up: Running Drills Mini Band Walks Strength: BSQ E3M 3@72% 3@77% 3@82% "Heartbreak hotel" 50-40-30-20-10 RKBs Sit Ups -FT- Extras: 3x15 DB Glute kickbacks 3x15 Reverse Hyper ...

16 Jun 2021

WOD 6/17/21

Warm Up: Old Man  150m Row 6 Med ball cleans 10 Banded Upright rows 6 Push Ups 10 Step ups 6mins "Exhale" 75/55 Cal Row 55 Wall Balls 35 PSN (75/55) 15 Burpee Box Jumps 2RFT Extras: 7x3 Weighted pull ups Crossover Symmetry ...

15 Jun 2021

WOD 6/16/21

Warm Up: Mob:Hamstring flossing :60/side :15 JJ :15 Lunge :15 ASQ :15 Glute bridges x4 Strength: DL E3M 3@72% 3@77% 3@82% "I Will Always Love You" 10 BSQ  100’ Sled push (M-H) 100’ Sandbag Carry (M-H) :90 Rest 4RFT Suggested (155/105) Extras: OTM-Alt x10min 7 DBL KB FSQ 30 Windshield wipers ...

14 Jun 2021

WOD 6/15/21

https://www.youtube.com/watch?v=3EC4U7QtHCE Warm Up: Pull Aparts 20 Pass Throughs+30 OHS Burger Warm up Skill Transfer Exercises Strength: Every :30 x10 1 PSN "I Don't Know My Own Strength" 6 KB Push Press-R 50’ OH Walk-R 6 KB Push Press-L 50’ OH Walk-L 10 Halos 200m Run 10 Pull Ups 12min AMRAP Extras: 10 DB  Bench Press 12 1-arm DB Row X4 Crossover Symmetry ...