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

01 Jun 2021

WOD 6/2/21

https://www.youtube.com/watch?v=wN1l_cvWjJs Warm Up: Super D Shoulders  150m Row 10 H2H Swings 5 Tuck Ups 100m Run 6mins "Advil" 500m Row 40 Matlese KB Cross 30 RKBs 200m Run  10 Burpees 20min AMRAP Extras: Mob: Supine Chest opener ...

31 May 2021

WOD 6/1/21

Warm Up: Old man :15 DL :15 Hang MSL PCL :15 No-push up Burpee :15 Step ups x4 "Ice Bath" OTM-ALT-12 min 8/6 Cal ski 3-5 Power cleans (L-M) OTM-ALT-12 min 20 Sit ups 15 Box Jumps Extras: Mob: Quad Smashing ...

28 May 2021

WOD 5/28/21

Warm Up: :15 Low jumps :15 Medball clean :15 V-Ups :15 Push Ups X4 :12 flutter kicks :12 Swimmer Kicks x4 "Screwball" 50 Wallballs (20/14) 40 Box Jumps (24″/20″) 30/24 Bike Cal 20 Toes to Bar 10 Bar Muscle-Ups 20min AMRAP BMU Mod: Burpee pull ups Extras: 10-20-30 Bicep curls Tricep Push ups ...

27 May 2021

WOD 5/28/21

Warm Up: Mob:Hamstring flossing :60/side 7 GM 6 split squats 8 sit ups 8 ASQ 4mins Strength: 7x1 DL  E3M "T-Ball" 50’ Walking lunge 100m Run 8min AMRAP Extras: 4x50’ Seal Walks 15 GHD Sit ups 15 Reverse Hyper x3 ...

26 May 2021

WOD 5/27/21

Warm Up: Old man :20 Single Unders :20 No-push up Burpee :20 ASQ x4 "Softball Pitch" 50 DUs 400m Run 30 sit ups 20 Push Press (L) 3RFT Post WOD: Post WOD:OTM-5min 1-3 Dragon Flags Extras: 3x20 Ring Rows 3x15 Cable Face pulls ...

25 May 2021

WOD 5/26/21

Warm Up: old man Wrist mobility 6 1-leg glutes bridge  6 1 ¼ ASQ 8 Down dog toe touches 16 Lateral Jumps 5mins Strength: 7x1 FSQ E3M "Knuckleball" 8 DB Goblet Sqt (H) 4 Cal of choice 4min AMRAP 1min rest 8 KB Cleans (per side) 100’ Shuttle run 4min AMRAP Extras: 21 AKBS 200m Run 18 AKBS 200m run 15 AKBS 200min Run -FT- ...

24 May 2021

WOD 5/25/21

Warm Up: 1st rib mobility :60/side :15 Bottoms up KB Press-R :15 Bottoms up KB Press-L :15 Straight arm lat pull down w/band :15 ASQ X4 Strength: 7x1 Strict Press E:90 "Change Up" Group 1: 20 Bench Press (L-M) 10 Strict Pull ups 6min AMRAP 3Min Rest Group 2: 3 Power Clean (M-H) 100’ Sled Push (M) 6min AMRAP Extras: 8 Mile Pull up/Dip complex Max Rep...

23 May 2021

WOD 5/24/21

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: 7x1 BSQ E3M "Fastball" 8 split squats-R  8 Step ups-R 8 split squats-L 8 Step ups-L 8 Cal Bike 8min AMRAP Loading:Moderate Single KB Extras: 4x7 Goblet Cyclist Squats 5 KB DL+100’ Farmers Walk 6 sets ...

21 May 2021

WOD 5/22/21

Warm Up: :15 Single unders :15 Bent Over Rows :15OH Press :15 ASQ X4 :12 flutter kicks :12 Swimmer Kicks x4 "Sorry" 1 Mile Run 100 DUs 100 ASQ 60 Pull Ups 60 Sit ups 40 PCL/J (115/85) 20 HSPUs -FT- Extras: 21-15-21 Tricep Rope Ext Bicep Curls ...