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 Feb 2021

WOD 2/16/21

https://www.youtube.com/watch?v=k4MQFlU47i4 Warm Up: :20 ASQ :20 Banded Face Pulls  :20 Ski  x4 "The Rainbow Fish" 15 Wall Ball 150m Ski 5 Pull ups 5min AMRAP Rest 3min x4 Post WOD: Post WOD: Gun show 2:00/1:00x2 Extras: Goat Work:5 min of Weightlifting Mobility: 5min of upper body ...

14 Feb 2021

WOD 2/15/21

https://www.youtube.com/watch?v=HcyZi0DBo3E&feature=youtu.be Warm Up: 150m Row 10 Jumps over rower 10 lunges 6 1-leg v-ups "The Giving Tree" 250m Row 50 Box Jumps 250m Row 40 RKBS (M) 250m Row 30 Burpees over rower 250m Row 20 T2B 250m Row 10 Shoot throughs -FT- Post WOD: Post WOD: 1x100 1-leg glute bridge (weighted w/KB) Extras: Goat Work:5 min of Gymnastics Mobility: 5min of Lower body ...

12 Feb 2021

WOD 2/13/21

Warm Up: :15 Jumping Jacks :15 HPCL :15 Push ups :15 ASQ X4 :12 Superman Hold :12 Hollow Hold X4 "Jesse Owens" 20 Thrusters 20 HPSN 20 Box Jumps 20 OHS 20 Cal Row 20min AMRAP LIGHT (75/55) Extras: Crossover Symmetry ...

11 Feb 2021

WOD 2/12/21

Warm Up: Old Man  150m Row 10 RKBS 10 Leg lifts over KB 5 Inch Works 6min AMRAP “Muhammed Ali” 750m Row 30 DL (M) 30 DB Sit ups (M) 1Rds --- 500m Row 20 BR Lunge (L-M) 20 DB Sit ups(M) 2Rds --- 250m Row  15 Med Ball Clean (M) 15 DB Sit ups (M) 3Rds Extras: 3x15 Reverse Hyper ...

10 Feb 2021

WOD 2/10/21

Warm Up: :15 JJ :15 ASQ :15 Reaching Spider man :15 Jump Sqt  X4 Plank Series Banded Pull aparts “Mary” 5 HSPUs 10 Pistols  15 Pull Ups 20min AMRAP “Cindy” 5 Pull Ups 10 Push Ups 15 ASQ 20min AMRAP Post WOD: Post WOD: 4x40 Maltese KB Cross Extras: Superset 15 Low Row 15 Tricep Ext X4 Crossover Symmetry ...

09 Feb 2021

WOD 2/10/21

Warm Up: :15 Sqt Hold  :15 ASQ :15 Plank :15 Inch worm  x4 Mini Band Walk  -5 steps forward, then back+5ASQ (then side step) x4 Strength: OTM-Alt-10min 10 BSQ (M) 12 RKBS (H) "Bill Russell" Increasing Ladder by 3 HPCL (M) V-Ups Bike Cal 12min AMRAP Extras: OTM-Alt-10min 20 Box Step Overs 10 Burpees to 6” target ...

08 Feb 2021

WOD 2/9/21

https://youtu.be/wN1l_cvWjJs Warm Up: Old man Rowling (10 frames) -burpee penalties "Serena Williams" 50-40-30-20-10 Row Calories DUs Sit Ups -FT- Post WOD: 4x40 Maltese KB Cross Extras: Prison Rules Every :15x16 2 PCL (M-H) 1min Rest 3 T2B ...

07 Feb 2021

WOD 2/8/21

Warm Up: 2o Lateral Bar Jumps 10 Goblet Curtsey Squats 10 2h/1DB Press 10 Squats 5min Banded Pull aparts Strength: E:90 x7 2 CL+1 Jerk "Jack Johnson" 10 1-arm DB TH (M) 10 DB step ups 10 DB sit ups 10 DB Snatches 10min AMRAP Extras: Superset 15 Lat pull downs 10 push ups X4 3x15 Reverse Hyper ...

05 Feb 2021

WOD 2/6/21

Warm Up: :15 Jumping Jacks :15 Med Ball Clean :15 Push ups :15 ASQ X4 :12 Superman Hold :12 Hollow Hold X4 "Hop On Pop" 100 Wall Balls 90 DUs 30 Burpees to 6” target 15min AMRAP Post WOD: DBL KB Holds  :30/:15 (x10 =2 rds) Split stance-R Split Stance-L 1FR/1OH-R 1FR/1OH-L Farmer Holds ...

04 Feb 2021

WOD 2/5/21

Warm Up: :15 ASQ :15 Active Hang :15 Barbell OH Press :15 Banded Face Pulls x4 Strength: :15 Beat/Kip Swings :15 Rest :15 T2B (mod to a target) :15 Rest :15 MU Negative :15 Rest x3 "Green Eggs and Ham" 5 MU 10 HSPUs 5 PCL (M-H) 12min AMRAP Extras: Superset: x4 8/8 1-arm DB Row 20 Alt KB Press ...