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

12 Nov 2020

WOD 11/13/20

https://www.youtube.com/watch?v=DpOcALGNuz8&feature=youtu.be Warm up: 3 DL+3 HPCL+3 FSQ+3 Presses 10 Banded Face pulls 6 Lunges 3 Strict Burpees 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ FSQ 15mins "Crawling" +1 rep each round DBL KB Reverse Lunge (1R/1L=1) DBL KB Alt Row (1R/1L=1) 20 DUs after each round 5min AMRAP Extras: :20/:10x8 KB Sumo DL :20/:10x8 GHD Sit Ups ...

11 Nov 2020

WOD 11/12/20

Warm Up: :20 Ski :10 Bottom Up KB Hold-R :20 BW Lungester :10 Bottom Up KB Hold-L X4 Banded Pull apart series "In the End" 3:00/1:00 x5 5 Cal Ski 7 PSN (Very Light) 9 Box Jumps  Recommended (75/55) Extras: 10 TGU Crossover Symmetry ...

10 Nov 2020

WOD 11/11/20

Warm Up: 4 Step ups 16 Flutter kicks 4 Goblet Curtsey Sqt 16 Jumping Jacks 4 Burpees 6mins Strength: 5-5-5+ DL 15mins Add 10# from last week if 5+ On last set  -10% if last set was under reps "Points of Authority" OTM-12min ALT Odd: 6 KB Step Ups (H)             8 Cal Row Even: 10 T2B+ 10 Tuck Ups Extras: E2M x4 100’ Dball...

09 Nov 2020

WOD 11/10/20

https://www.youtube.com/watch?v=CX2Qpb5qBnY Warm Up: Old man KB Flow Warm Up(video) "Cure For The Itch" Min1: R -Side Complex Min2: L-Side Complex Min3: 12/9 Bike Cal Min4: 45 DUs Min5: Rest x5 Single KB Complex: Swing  CL FSQ Cossack Squat Extras: 5-5-5+ Bench 3x15 GHD Sit ups 3x15 Kneeling Oblique twists ...

08 Nov 2020

WOD 11/9/20

Warm Up: 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ-15mins Add 10# from last week if 5+ On last set  -10% if last set was under reps "Fran" 21-15-9  Thrusters (95/65) Pull Ups -FT- 10min Time Cap Extras: 4x10 Dips 1x100 Banded Facepulls 3x15 Reverse Hyper ...

06 Nov 2020

WOD 11/7/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 “Klepto” 27 Box Jumps 20 Burpees 11 Squat CL (145/100) 4RFT Repeat 12/20/14* ...

05 Nov 2020

WOD 11/6/20

Warm Up: 2 Bear Complexes (empty) 10 Banded Face pulls 6 Lunges 3 Strict Burpees 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Quick Pull" 18-12-6  Pull Ups 9-6-3 Dball to shoulder -FT- Extras: 3x15 GHD Sit Ups 3x15 reverse hyper Crossover Symmetry ...

04 Nov 2020

WOD 11/5/20

Warm Up: Old man :15 JJ :15 ASQ :15 Down dog Toe Touches :15 Push Ups x4 "Sweat Singles" 25 Cal Row 100 Single unders 14 AKBS (M-H) 14 Push ups 25 Cal Row 100 Single unders 14 Goblet Sqt (M-H) 14 KB Clean 22min AMRAP Post WOD: 3x15 Kneeling Oblique twists Extras: 5-5-5+ Oly lift:Pick one ...

03 Nov 2020

WOD 11/4/20

Warm Up: Mob:Banded Curler 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ 15mins Last round is max reps "Savings Account" E2M x6 6 DBL KB FR Step up 20/16” 8/6 Bike Cal 20 Leg lifts over KB Extras: 3x15 GHD Sit Ups 4x8 Back Ext ...

02 Nov 2020

WOD 11/3/20

Warm Up: 150m Ski :15 DB Hold OH-R :15 DB Hold OH-L 10 Lunges 5 V-Ups 7mins "Tums" 50 Cal Ski 50 DB SN (M) 50 T2B 50 Burpees over box 50 OH lunges (M) -FT- Post WOD Strength: Post WOD:3x15 Kneeling Oblique twists Extras: 5-5-5+ Bench 15mins 3x15 DB Skull Crushers ...