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-21,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

16 Sep 2020

WOD 9/17/20

Warm Up: :15 Squat Hold :15 ASQ :15 Plank :15 Push Up X4 Pull apart series  in a squat hold Strength: E2Mx5-working up 3 PCL+3 FSQ+3 Jerks "Claymation" Group 1: :20/:10x8 Banded Swings 2min rest Group 2: :10/:20 x8  Sled Push (M) 2min rest Group 3: :20/:10 x8 Wall Ball -legit wall balls* ...

15 Sep 2020

WOD 9/16/20

Warm Up: Old man warm up :15 JJ :15 ASQ :15 1-Leg V-Ups :15 Burpees x4 "5min of Fun" 5min AMRAP +2 reps Alt KB Row (M) 5 Cal Bike Btw sets 2min Rest 5min AMRAP +2 reps T2B 5 Burpees btw sets 2min Rest 5min AMRAP +2 reps 1H KB Sqt CL (M) 10 DUs btw sets ...

14 Sep 2020

WOD 9/15/20

Warm Up: :20 JJ :20 Curtsy Squats :20 Banded GM X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E3M x4 7 Rep DL "Dredge" 400m Run 30 Swings (M) 15 Weighted sit ups (L-M) 30 Weighted Step ups (L) 4RFT *1KB for whole workout ...

13 Sep 2020

WOD 9/14/20

Warm Up: 150m Ski 6 Down dog Toe Touches 3 Narrow ASQ 3 ASQ 3 Wide ASQ 6 1-Leg Vip Ups 6min Banded Pull Aparts "Half Blood" “Half Cindy” 5 Pull Ups 10 Push Ups 15 ASQ 10min AMRAP 5 Box Jumps Over 10 Cal Ski 15 Sit Ups 10min AMRAP No rest btw AMRAPs ...

11 Sep 2020

WOD 9/12/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "Born to Run" 400m Run 21 Burpees 400m Run 15 Burpees 400m Run 9 Burpees 200m Run 9 Power CL (M) 200m run 15 Power CL (M) 200m run 21 Power CL (M) -FT- ...

10 Sep 2020

WOD 9/11/20

Warm Up: OTM- 4min -Alt Odd: 8 Lunges             4 Burpees Even: 6 barbell thruster 8:46-The First Plane Hit “Remembrance” 9 Movements, 11 Reps 11 Bear Complexes (M) 11 Weighted Pull Ups 11 V-Ups 11 ½ Clock Walks 11 Goblet Sqt (H) 11 Lungsters (L-M) (barbell) 11 DB SN (H) 11 Hanging Flutterkicks (4 count) 11 DL -FT- *343 Calories to be performed any...

08 Sep 2020

WOD 9/9/20

Warm Up: Old Man warm up 20 pass throughs PVC Burgner Warm up Repeat w/barbell “3rd Times the Charm” 30 DL (M#1) 225 20 FSQ (M#2) 185 10 PSN (M#3) 135 Rest 3min 35-25-15 Cal Ski 200m Run btw Rest 3 min 21-15-9  K2E Push Press (M) 135 -FT- ...

07 Sep 2020

WOD 9/8/20

Warm Up: :45  Mini band walks F/B :45 Mini band side step x1 30/20/30- As a group Strength: E2M x6 BSQ "Give an Inch" 6 Pull Ups 12 Box Jumps 18 BR Lunges (L-M) 12min AMRAP ...

06 Sep 2020

WOD 9/7/20

Warm Up: 150m Row 10 Reaching Spidermans 3 Inch Worms in Place 5 Narrow ASQ 5 Jump Sqts 6min :12 Superman Hold :12 Hollow Hold X4 "Don't Work Too Hard" 500m Row 30 Sit Ups 10min AMRAP 100m Run 12 AKBS (M) 10min AMRAP No rest btw AMRAPs POST WOD: :10 W. Hollow Hold :30 Rest x6 ...