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

22 Jan 2021

WOD 1/23/21

Warm Up: :15 Jumping Jacks :15 KB Swings :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "WarHeads" 21 KB SN(M) 15 Bike 9 HSPUs x3 9 KB Push Press (9R/9L) 15 Bike 21 Wall Balls x3 -FT- Extras: Crossover Symmetry ...

21 Jan 2021

WOD 1/22/21

Warm Up: Super D Shoulders 30/20/30 Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: OTM-15min  1 PSN "Pop Rocks" 12 Cal Row 8 DBL DB H Sqt Clean (M) 8 Box Jumps 10min AMRAP Extras: Gun Show  2:00/1:00 x3 ...

20 Jan 2021

WOD 1/21/21

https://www.youtube.com/watch?v=OyWU9ONBoNk Warm Up: Old Man :15 Speed Jumps :15 Burpees to plate :15 Plate to OH :15 ASQ x4 "Fun Dip" 50 Tuck Ups 40 Saddle Jumps 30 Pistols 20  Ski Cals 10 Candlestick to Stand 8min  2min Rest Then For Time Post WOD: 3x15 Kneeling banded oblique twists Extras: Voodoo Floss: ankles up ...

19 Jan 2021

WOD 1/20/21

Warm Up: :20 Single Unders :20 Hang PCL :20 FSQ X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E2M x7 CL Pull+HCL+3 FSQ "Sour Patch Kids" 5 Pull ups 10 Push Ups 5 DBL KB FSQ 10 DBL KB DL 30 DUs 12min AMRAP Extras: 2x20 DB Pull Overs 3x15 Reverse Hyper ...

18 Jan 2021

WOD 1/19/21

Warm Up: Old Man 150m Row 8 Coassack Squats 6 1-leg V Ups 4 Burpees 6mins "Gobstoppers" 1500m Row 20 Step ups 20 Sit ups 1000m Row 20 Step ups 20 Sit ups 750m Row 20 Step ups 20 Sit ups 500m Row 20 Step ups 20 Sit ups 250m Row -FT- Extras: 4x25 RKBs 3x15 Kneeling banded oblique twists ...

17 Jan 2021

WOD 1/18/21

Warm Up: :15 Lat Bar Jumps :15 ASQ :15 Reaching Spiderman :15 Burpees x4 OTM-5min 3 DL+3HHCL+3 Presses Strength: OTM-15min 1 CL/J Open 13.4 +3 Reps… PCL/J (M) (135/95) T2B 7min AMRAP (Previous Open Workout) Extras: 10 TGU-NFT Crossover Symmetry ...

15 Jan 2021

WOD 1/16/21

Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 jump Squats X4 :12 Superman Hold :12 Hollow Hold X4 "From Russia With Love" 30-20-10 DL (M) Wall Balls (M) Pull Ups Ski Cal -FT- Extras: 3x15 Reverse Hyper ...

14 Jan 2021

WOD 1/15/21

Warm Up: Old Man 20 Pass throughs Shoulder Distraction (Video to come) 30 OHS Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: E2Mx7 SN DL+PSN+SN "Jeremy" 21-15-9 OHS (95.65) Burpees -FT- Extras: 2x20 Read Delt DB Raise Crossover Symmetry ...

13 Jan 2021

WOD 1/14/21

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Sqt X4 Plank Series "Never Say Never Again" OTM 20 mins Alt 10/8 Bike 35 DUs Post WOD Strength: Post WOD: :15 Flutter kicks :15 V-ups :15 Sit ups :15 Rest x4 Extras: 3x15 GHD Sit ups 3x15 Kneeling banded oblique twists ...

12 Jan 2021

WOD 1/13/21

Warm Up: Old man :15  Alt High step :15 1-Leg V-Ups :15  Air Squat :15 Push Ups x4 Strength: :15 Support Hold (no tuck) :15 Rest :15 Hollow Rock :15 Rest :15 Candlestick to standing:15 Rest x3 "Moonraker" 500m Ski 40 Lunges 30 Push Press  (L-M) 3RFT Extras: 25 Ring Rows :30 HS Hold X3 Crossover Symmetry ...