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

09 May 2021

WOD 5/10/21

Warm Up: 5 Mini band side step 5 mini band ASQ (Both around knees) X2 5 Barbell GM 5 Temp BSQ 10 Moving Planks 6min Strength: 5-5-5-5-5 BSQ E3M "Dirty" 15-12-9-6-3 Clean (squat)(M) DB sit ups (M) -FT- Extras: :15/:15x8  Weighted Split Squats 1x100 KB Glute bridges ...

07 May 2021

WOD 5/8/21

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push Ups X4 :12/:12 x4 Hollow/Superman "Mixed Bag" 800m Run 75 Wall Balls 100’ DBL KB Walking lunge 75 DUs 100 Hollow Rocks 800m Run -FT- Extras: Mobility ...

06 May 2021

WOD 5/7/21

Warm Up: Coach led: Tall Jerk+Jerk Balance+ Press in split (3+3+3) x3 Strength: 15min to work up 1RM Split Jerk "Adonis" 20 Strict Pull ups 20 1-arm DB Press 20 Pull ups 20 1-arm DB PP 20 C2B 20 DB Split Snatch -FT- Extras: 3:00/1:00x3 Gun Show Crossover Symmetry ...

05 May 2021

WOD 5/6/21

Warm Up: Old man warm up Vaughn Warm up Bergener Warm up "Flavor of the Week" OTM-20mins Odds:1 PCL (H) Even: New movements on the even rounds… Rd2: 10 Burpees over the bar Rd4: 20 Wall Balls Rd6: 20 -V ups Rd8: 20 Med Ball Cleans Rd10: 12 Med Ball V-Ups x2 Extras: OTM-Alt 10min 10 GHD Sit ups 10 DBL KB...

04 May 2021

WOD 5/5/21

Warm Up: ankle flossing 5min to compete running drills OTM -alt-8mins 7 burpees 100m run "Jerry" “Jerry” 1 Mile Run 2k Row 1 Mile Run -FT- Extras: 5min bike (flush the legs) ...

03 May 2021

WOD 5/4/21

Warm Up: banded pull apart  1st rib mobility :60/side  :20 empty bar press :20 face pulls banded :20 ASQ  X4 Strength: E:90 x7 5 Presses "The Devil Is In The Details" 1 Devil Press (M) 8 T2B 2 Devil Press 8 T2B 3 Devil Press 8 T2B ….continue you for 5min  3min Rest 5-4-3-2-1 DB Man makers (M) 150m Ski -FT- Extras: 7x3 Weighted Pull ups Crossover Symmetry ...

02 May 2021

WOD 5/3/21

Warm Up: :15 JJ :15 ASQ :15 Reaching Spider-Man  :15  jump squats  X4 Plank Series x4 “Quartermaster” 120 Wall Balls 120 Cal Row -FT- PostWOD: :20 Crossbody V-Ups :20 Toe Reaches :20 Plank Jacks :20 Rest x4 Extras: 4x8 Back Ext 1x100 Glute Bridges ...

30 Apr 2021

WOD 5/1/21

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push Ups X4 :12/:12 x4 Hollow/Superman "Kit-Kat" Buy-In:1k Row 10 DB PCL/J (75/50) (single) 75m  DB FR walk 200m Run 8 DB PCL/J (75/50) (single) 75m  DB FR walk 200m Run 6 DB PCL/J (75/50) (single) 75m  DB FR walk 200m Run 4 DB PCL/J (75/50) (single) 75m  DB FR walk 200m Run 2 DB...

29 Apr 2021

WOD 4/30/21

Warm Up: 150m Row 10 Lat Jumps 10 Cyclist Squats 10 Barbell bent over rows 20 Flutter kicks 7mins "Every Day Is Leg Day" 500m Row 21 FSQ (L) 15 Pull ups 4RFT Extras: 4x10 DL 1x100 Glute bridges ...

28 Apr 2021

WOD 4/29/21

Warm Up: 100m Run 10 Mini Band Glute Bridge 10 normal asq 10 Assisted Pistols (foot behind) x3 "Wrecking Ball" OTM-16mins 7 BSQ 10 Russian Kettlebell swings 10 DB Sit ups Right into….. 3min  Max rep power cleans (M-H) Post WOD: Accumulate :90 of  L-Sit Extras: 15 GHD Sit ups 15 Reverse Hyper x3 ...