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

26 Apr 2021

WOD 4/27/21

Warm up: Old Man Warm Up :15 Lateral Jumps bar :15 FSQ :15 DL :15 Burpees X4 Strength: OTM-10min 1 Hang Power CL (From above the knees, not HH) "Sands Of Time" 100’ Sandbag Carry  16 T2B 8 HPCL(M) 14min AMRAP *Perform carries outside Extras: OTM-10min 10 Wall Balls ...

25 Apr 2021

WOD 4/26/21

Warm Up: Old man Ankle flossing while….. 10 Low jumps 10 ASQ 10 Plate G2OH  5mins "Loredo" 24 ASQ 24 Push Ups 24 Walking lunges 400m Run 6RFT *Repeat 4/20/19 Extras: 5x5 Weighted Pull ups 4x8 Back Ext ...

23 Apr 2021

WOD 4/24/20

Warm Up: :15 Lateral Jumps over bar :15 ASQ :15 Reaching Spiderman :15 Push Ups X4 Vaughan Warm up "City Slickers" 75m 1-arm DB Farmer Walk (H) 18 FSQ 18 Cal Row 25min AMRAP Extras: 100m Walking lunge 400m run x2 ...

22 Apr 2021

WOD 4/23/21

Warm Up: Running Drills Single KB: :10 RKBs :10 2H  KB Press :10 Goblet Squat :10 Rest  x5 "Analyze This" 3 PCL/J (135/95) 6 Bar over burpees 9 AKBS (53/35) 10 RFT Extras: :30 HS Hold :60 Rest X3 Crossover Symmetry ...

21 Apr 2021

WOD 4/22/21

Warm Up: 10 Leg Swings 10 Bird Dogs 30 Single Unders 5 Gator Rolls x3 PreWOD: Accumulate :90 of  L-Sit "My Giant" 1500m Ski 100 DUs 1000m 75 DUs 500m Ski 50 DUs -FT- Extras: 3k Row -FT- ...

20 Apr 2021

WOD 4/21/20

Warm Up: 100m Run 10 Mini Band Glute Bridge 10 normal asq 10 Assisted Pistols (foot behind) x3 Strength: 5x5 BSQ 20mins "Monsters Inc" 21-15-9 DL (M) DBL DB Push Press (M) -FT- Extras: 3x15 Reverse Hyper ...

19 Apr 2021

WOD 4/20/21

https://www.youtube.com/watch?v=OyWU9ONBoNk Warm up: Old Man Warm Up :15 Lateral Jumps bar :15 FSQ :15 DL :15 Burpees X4 Strength: E2M: 3 Hang Power Cleans  (above the knee, not high hang) x5 “Throw Momma From The Train” :20/:10 x8 each Saddle Jumps Tuck Ups Bike Cals Extras: 100’ Dball bear hug carry 15 GHD Sit ups x4 ...

18 Apr 2021

WOD 4/19/21

Warm Up: Running Drills Mini Band Walks 30/20/30 w/mini bands PreWOD: Accumulate :90 of  L-Sit "Princess Bride" Round of Cindy 400m Run +1 Round of Cindy each round 22min AMRAP Extras: :30 HS Hold :60 Rest X3 Crossover Symmetry ...

16 Apr 2021

WOD 4/17/21

Warm Up: :15 Lateral Jumps over bar :15 ASQ :15 Reaching Spiderman :15 Push Ups X4 Vaughan Warm up "Chicken Little" 500m Row 15 Thrusters (H) 400m Run 500m Row 20 Thrusters (M-H) 400m Run 500m Row 25 Thrusters (L-M) 400m Run -FT- Extras: 100m Walking lunge 400m run -FT- ...

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 ...