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

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 ...

01 Nov 2020

WOD 11/2/20

Warm Up: Mini Band Squat Series* 10 kicks forward/side/back -each side  X2 30 ASQ-banded Strength: 5-5-5+ FSQ 15mins Last round is max reps "Pound Cake" 10-1 Wall Balls (H) PCL (M-H) Box Step Overs -FT- Extras: 50 BR Step Ups 4x10 GHD Sit ups ...

30 Oct 2020

WOD 10/31/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "The Merger" Scranton 7 Ski 7 Pull Ups  21 HPCL (L) 20min AMRAP Stamford 10 Bike 20 Ring Rows 30 HPCL (L) 20min AMRAP ...

29 Oct 2020

WOD 10/30/20

Warm Up: 2 Bear Complexes (empty) 6 DB Plank Shift 3/3 DB Press 3/3 Goblet Reverse Lunge 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Vandalism" +3 Reps each round DBL DB Clusters (L-M) Burpees over DB 7min AMRAP Extras: 4x8 Back Ext 3x15 GHD Sit Ups Crossover Symmetry ...

28 Oct 2020

WOD 10/29/20

Warm Up: Old Man warm up :15 JJ :15 ASQ :15 Down dog Toe Touches :15 Reverse Lunges x4 :10/:10x6 Banded running in place Strength: 1 Box Jump Every :15x16 "The Boat" 50/35 Cal Row 35 Box Jumps 100/75 Cal Row 35 Box Jumps 50/35 Cal Row -FT- Extras: 5-5-5+ Oly lift:Pick one ...