CrossFit 8 Mile | Blog
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
1868
blog,paged,paged-14,ajax_fade,page_not_loaded,,qode-child-theme-ver-1.0.0,qode-theme-ver-9.4.1,wpb-js-composer js-comp-ver-4.12,vc_responsive
 

Blog

20 May 2021

WOD 5/21/21

Warm Up: old man :15 GM :15 BSQ :15 Reverse Lunge (no bar) :15 Hollow Hold X4 Strength: 5x3 DL E3M "Trouble" 12 BSQ (L-M) 8 BR Lunges (L-M) 100’ Dball Carry 8min AMRAP Extras: 4x10 GHD sit ups 3x15 Reverse Hyper ...

19 May 2021

WOD 5/20/21

Warm Up: 5 Calories 3 Inch Worms+P.U. 6 Lunges 6 ASQ 3 V-Ups 6mins "Monopoly" Group 1: 250m Row 10 Burpees 15 ASQ 12min AMRAP 3min Rest Group 2: 150m Ski 20 Sit Ups 15 Box Jumps 12min AMRAP Extras: :60 HS Hold 3x15 Cable Face Pulls ...

18 May 2021

WOD 5/19/21

Warm Up: old man Wrist mobility 6 1-leg glutes bridge  6 1 ¼ ASQ 8 Down dog toe touches 16 Lateral Jumps 6mins Strength: 5x3 FSQ E3M "Connect Four" OTM-10mins-Alt 12 Sandbag sqts (M-H) 6 Dball to  shoulder (M-H) OTM-8mins-Alt 6 DB FSQ (H) 12 DB DLs (M-H) No break btw couplets Extras: 4x6 Glute Ham raise 3x15 Reverse Hyper ...

17 May 2021

WOD 5/18/21

Warm Up: Super D Shoulders Lax Ball:Pin & Stretch  :20 empty bar press :20 face pulls banded :20 ASQ  X4 Strength: 5x3 Strict Press E2M "UNO" 100m Run 6 MUs/15 Pull Ups x3 100m Run 20 Push Ups x3 100m Run 20 T2B X3 Extras: 4x50’ Seal Walks 3x15 Lat Pull downs ...

16 May 2021

WOD 5/17/21

Warm Up: 5 Mini band side step 5 mini band ASQ (Both around knees) X2  4 BR Lunges 5 BSQ 10 In/Outs 6min (all of it in 6mins) Strength: 5x3 BSQ E3M "Jenga" 3:00/1:00x3 4 Bar over burpees 8 PCL (M) 12 FR Reverse Lunges (M) Extras: OTM-5mins 7 DBL KB FSQ 3x15 Reverse Hyper ...

14 May 2021

WOD 5/15/21

Warm Up: Super D Shoulders :15Pass Throughs :15PVC OHS :15 Lateral Jump squats :15 Burpee X4 Banded Pull aparts “Nance” (Nancy) 10 OHS 400m Run 3 Rds-FT- “Lizzie” (Elizabeth) 12-9-6 Sqt CL (95/65) Ring Dips -FT- “Nik” (Nicole) Max Rep Pull Ups 400m run 3Rds For Reps *no rest btw workouts, record three separate times Extras: 10/10 1-arm DB Row 10 Dips X4 2x20 Rear Dept DB Raise ...

13 May 2021

WOD 5/14/21

Warm Up: old man :15 GM :15 BSQ :15 Reverse Lunge (no bar) :15 Hollow Hold X4 Strength: 5-5-5-5-5 DL E3M "Time Limit" :20/:10 Alt 24 rds (12mins) Dball to shoulder Dball Holds Bike Cals Extras: 4x10 Reverse Hyper :20/:40 x6 GHD plank (face up) ...

12 May 2021

WOD 5/13/21

Warm Up: :15 Low Jumps :15 burpees to plate :15 ASQ :15 Plate G2O X4 Banded pull aparts "Running Barbara" 800m Run 20 Pull Ups 30 Push Ups 40 Sit Ups 50 ASQ 3min Rest x3 Extras: 3x15 Cable Face pulls  10-20-30 Tricep Ext KB curl ...

11 May 2021

WOD 5/12/21

Warm Up: old man Wrist mobility 6 1-leg glutes bridge  6 1 ¼ ASQ 8 Down dog toe touches 16 Single Unders 6mins Strength: 5-5-5-5-5 FSQ E3M "Body Like a Backroad" 15 RKBS 12 FR Reverse Lunges (1KB) 45 DUs 10min AMRAP *Lunges 6/6 Extras: 20 Wall Balls 15 GHD sit ups X3 ...

10 May 2021

WOD 5/11/21

Warm Up: banded pull apart  1st rib mobility :60/side  :20 empty bar press :20 face pulls banded :20 ASQ  X4 Strength: 5-5-5-5-5 Strict Press E2M "Twig Transformation" OTM- 10min-Alt 5-3 Weighted Pull Ups Mod:10-12 Supinated Bent Over Rows 3/3 DB PP (HAP) OTM- 8min-Alt 6/8 Cal Ski 8 Two Push Up Burpees Extras: 10/10 1-arm DB Row 10 Dips X4 2x20 Rear Dept DB Raise ...