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

15 Apr 2021

WOD 4/16/21

Warm Up: 150m Ski 5/5 split stance KB Row 10/10 Banded OH Press 6 1-leg V-Ups 7mins Strength: 7x3 Weighted Pull ups Or  5x5 Bent over row "Midline Pump" 15 T2B 15 Cal Ski 3 RFT 3min Rest 30 DUs 15 Push Ups 5RFT Extras: Max rep ring rows 200m run 7min AMRAP ...

14 Apr 2021

WOD 4/15/21

Warm Up: Floss thighs while 30/20/30 Mini band walks Strength: 4x7 BSQ "Glutes and Toots" OTM-Alt-8min 10 Sumo DL (L-M) :20 L-Sits OTM-Alt-8min 12 FSQ (L-M) 15/15 Banded Kneeling Oblique twists Extras: 4x8 Back Ext ...

13 Apr 2021

WOD 4/14/21

Warm Up: Old Man OTM-Alt 9mins 100m Run 10 Burpees 5 BW Lungsters "A Slow Death" 75m DBL DB farmer carries 5 Cal Bike 3  DBL DB Lungsters (M) 1 Dball G2S (HAP) 18min AMRAP Extras: 50 BR step ups (20/16”) -FT- 3x15 GHD sit ups ...

12 Apr 2021

WOD 4/13/21

Warm Up: 20 Lat Bar Jumps 5 SN Grip DL 5 BTN Snatch Grip PP 5 BSQ 10 Straight Arm Band pulldowns 6mins "Muscle Memory" 5 Rounds For Time: 12 Box Jump Overs (30/24) 9 Power Snatch (115/85) 6 Bar Muscle-Ups *Scales for BMU: -Banded Ring MUs (band under your butt) -Banded BMU -Burpee Pull ups Extras: 15 Push ups 15 Cable face...

11 Apr 2021

WOD 4/12/21

Warm Up: Old man :15 Butt Kicks :15 ASQ :15 Low jumps :15 Down Dog Hold X4 Plank Series "Skunker" 400m Run 500m Ski 800m Run 1000m Ski 400m Run 500m Ski -FT- Extras: OTM-5min 10 FSQ (1155/85) OTM-5min 10 BSQ (115/85) ...

09 Apr 2021

WOD 4/10/21

Warm up: :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump sqt x4 :12Superman/Hollow x4 Mainsite WOD: 210307 50-40-30-20-10 reps for time of: Row (calories) Wall-ball shots -FT- ...

08 Apr 2021

WOD 4/9/21

Warm Up: 20 Jumping jacks 5 Burpees 5 Tucks Ups 10 Face Pulls Bulletproof shoulders "Cindy-Tank" 3 Muscle ups 7 Box jumps (30/24) 5min AMRAP 10 T2B 12 Box Jumps (24/20) 5min AMRAP 5 Pull ups 10 Push Ups 15 ASQ 10min AMRAP Extras: 30-30-30- Plate Partials 2x20 Rear delt DB raise ...

07 Apr 2021

WOD 4/8/21

Warm Up: Old man warm up :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump sqt  x4 Pre WOD: Accumulate :60 L-Sit "Jump Start" 500m Ski 40 DUs 30 Sit ups 200m Run 20min AMRAP Extras: Floss Calves & Feet ...

06 Apr 2021

WOD 4/7/21

Warm Up: 150m Row 3 DL 3 HPCL 3 FSQ 3 Presses 6mins Banded Pull aparts "Wiped Clean" Every 4:00 30 Split Squats (15/15) 20/15 Calorie Row 7 PCL/J (115/85) 5 Rounds Extras: 50’ OH Walk (M) 50’ FR Walk (same barbell) :60 rest x4 ...

05 Apr 2021

WOD 4/6/21

Warm Up: Running Drills Mini band walks Strength: E:90 x6 CL+HCL+HHCL "Squat-tuckey" 21 BSQ (M) 20 Tuck Ups 15 BSQ (M) 20 Tuck Ups 15 Wall Balls (M) 20 Tuck Ups 21 Wall Balls (M) -FT- Extras: :60 (total)Back Ext hold 6Min sled drag (95/65) ...