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

29 Mar 2021

WOD 3/29/21

Warm Up: Old man 1:00 Bike :30 Single Unders 1:00 Bike :30 Inch worms 1:00 Bike :30 Jump Squats "Mr. Chow" OTM-until failure Odd:7 Burpees Even: Bike Cals -Increase Bike cals 1 each round. -Burpees remain the same Post WOD: POST WOD:Accumulate :60 L-Sit Extras: 4x200m Run ...

25 Mar 2021

CrossFit Open 21.3 and 21.4

For total time:15 front squats30 toes-to-bars15 thrustersRest 1 min.15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 min.15 front squats30 bar muscle-ups15 thrustersWorkout 21.4 begins immediately uponcompleting or reaching the time cap for 21.3.♀ 65 lb.♂ 95 lb.Time cap: 15 min. Then: Complete the following complex formax load:1 deadlift1...

23 Mar 2021

WOD 3/24/21

Warm Up: Old man warm up 150m Row 5 AKBs 10 ASQ 5 Strict burpees  20 Butt kickers 7mins "Crash" 100 Cal row 85 DUs 70 KB SN (M) 55 Step ups 40 Goblet Sqt 25  KB CL (per side) 10 KB Kneeling to standing -FT- POST WOD: Accumulate :60 L-Sit Extras: 50 Weighted glute bridges 50 Narrow ASQ 50 Toe touches (abs) x1 ...

22 Mar 2021

WOD 3/23/21

Warm Up: :10 Down Dog :10 Moving Curler+Push Up X5 :10 ASQ :10 Banded Face Pulls x5 Strength: OTM-Alt 8 S2OH 10 Pistols "Swordfish" 10 Goblet Lunges (L) 5 Bike Cals 10 1-leg v-ups 5 Burpees 7RFT Extras: 15 Tricep rope Ext 15 cable face pulls x3 ...

21 Mar 2021

WOD 3/22/21

Warm Up: 30/20/30 Banded Pull aparts Vaughn warm up Wrist Mobility Strength: 5x3 FSQ (15mins to complete) "House of Lies" 10 Wall Balls (H) 8 Pull ups 30 DUs 10min AMRAP Extras: 50 BR step ups (L-M) X1 50 Hollow Rocks x1 ...

18 Mar 2021

CrossFit Open 21.2

For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min. ...

16 Mar 2021

WOD 3/16/21

Warm Up: 30 Butt kicks in place 10 KB DL (1KB) 10 KB Presses (1KB) 10 Banded Face pulls 10 ASQ 6Min Strength: OTM-Alt-8min 12 RKBs (M-H) 7 S2OH (L-M) "Xander Cage" 5min AMRAP 10 Goblet Lunge (1DB) (M) 20 DB HPCL (1DB) (M) 5 Burpees 7 T2B 2min Rest x2 Extras: 3x30 DB Plank Shift 1x100 Banded GM ...