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

13 Jun 2021

WOD 6/14/21

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 3@72% 3@77% 3@82% "I Have Nothing" 15 Wall Balls 150m Ski 8 Lateral DB Box Step overs 150m Ski 10min AMRAP (20”/16” step ups) Extras: E2M x4 3 Dragon Flags 12 RKBS (H) 1x100 Banded Good Morning ...

11 Jun 2021

WOD 6/12/21

Warm Up: :15 Low jumps :15 KB DL :15 Banded Press-R :15 Banded Press-L X4 :12 flutter kicks :12 Swimmer Kicks x4 "Jack" “Jack” 10 Push Press (115/85) 10 AKBs (53/35) 10 Box Jumps 20min AMRAP Extras: Lying DB Ext- Burn out drop sets x2 ...

10 Jun 2021

WOD 6/11/21

Warm Up: Running Drills Mini Band Walks Strength: BSQ E3M 5 @ 68% 5@72%5+@78% "Jynx" Group1 12 DBL KB SQ CL 8 Cal Ski 6min AMRAP 1min Rest Btw Group2 12 DBL Sumo KB DL 100’ Sled Push (M) 6min AMRAP Extras: 4x8 Back Ext 3x15 Reverse Hyper ...

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: ...

08 Jun 2021

WOD 6/9/21

Warm Up: Mob:Hamstring flossing :60/side 4 RDL 6 split squats 8 sit ups 8 ASQ 4mins Strength: DL E3M 5 @ 68% 5@72%5+@78% "Charizard" 15 Power Cleans (M) 15 T2B 250m Row :90 Rest 12 Power Cleans (M) 12 T2B 250m Row :60 Rest 9 Power Cleans (M) 9 T2B 250m Row -FT- Extras: OTM- 5min 7 DBL KB FSQ 1x100 KB 1 leg Glute bridge ...

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 ...

03 Jun 2021

WOD 6/4/21

Warm Up: Old man 10 Med Ball Cleans 100m run 15 Banded Face pulls 10 Lunges 6mins "Refreshed" OTM-30mins 15 Wall Balls 10 Chin Ups 20 DB Snatch 15 Tuck Ups 10/8 Bike Cal Extras: Mob: Ankle Flossing ...