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

11 Jan 2021

WOD 1/12/21

Warm Up: :15 Lat Bar Jumps :15 DL :15 FSQ :15 Burpees X4 :10 Seated L-Sit Pulses :10 Superman Hold x4 Strength: Every :90 x6 CL Pull+PCL+CL "License to Kill" 500m Row 21 PCL (M) 500m Row 15 PCL (M-H) 500m Row 9 PCL (H) -FT Extras: 4x25 RBKBs 3x15 Reverse Hyper ...

10 Jan 2021

WOD 1/11/21

Warm Up: :60 Child pose :15 Down dog :15 Burpees :15 Hollow Rock :15 Band Bicep Curls x4 Strength: :15 Active Hollow Hang :15 Rest :15 Beat/Kip Swings :15 Rest :15 Neg Pull up/Bar MU:15 Rest x3 "Dr. No" 5 Pull Ups 5 T2B 5 Burpees 15 ASQ 12min AMRAP Extras: 1x100 Banded Face Pulls Crossover Symmetry ...

08 Jan 2021

WOD 1/9/21

Warm Up: :15 Jumping Jacks :15 Lunge :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 “James & The Giant Peach” 50-40-30-20-10 AKBS Box Jumps Cal Row -FT- Extras: OTM-10min 12 Wall Balls ...

07 Jan 2021

WOD 1/8/21

Warm Up: Upper Body band/rig stretch :20 Bike :20 1-Leg V Ups Strength: 4 T2B Every :15 x16 "Stuart Little" OTM-16min-ALT 3 MUs 3 Shoot throughs 10 Pistols 8/6 Bike Cals Extras: 4x10 DB Skull Crushers 2x20 Rear Delt DB Raise Crossover Symmetry ...

06 Jan 2021

WOD 1/7/21

Warm Up: :15 Single Unders :15 ASQ :15 Flutter kicks :15 Goblet Lunge X4 :12 Superman Hold :12 Hollow Hold X4 Strength: E2M x7 3 DL+2 HPCL+3 FSQ "Iron Giant" 5 Split KB DL 5 1 arm KB Clean (R side then  Left side) 15 DUs 10 min amrap *1 Dball OTM Extras: 6x100’ bear hug dball carry ...

05 Jan 2021

WOD 1/6/21

Warm Up: :60 Child pose :15 Down dog :15 Burpees :15 Hollow Rock :15 Band Bicep Curls x4 Strength: :15 Active Hollow Hang :15 Rest :15 Beat/Kip Swings :15 Rest :15 Chin Over Bar Hold :15 Rest x3 "Rock-a-Doodle" 250m Ski 12 Tuck Ups 16 Commando rows (H) 4RFT Extras: 3x12 Lat Pulldown 4x20 DB Alt OH Press Crossover Symmetry ...

04 Jan 2021

WOD 1/5/20

Warm Up: Old man Super D Shoulders 30/20/30 Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: E2M x7 3 HSN "Anastasia” 21-15-9 Thrusters (L-M) Burpees over the bar -FT- Extras: 4x50 KB FR Walking Lunge 3x15 Reverse Hyper Crossover Symmetry ...

03 Jan 2021

WOD 1/4/21

Warm Up: Old man :20 Alt High step (jump & switch on 1 plate) :20 Burpees :20 ASQ x4 Strength: Every :15 x16  1 Box Jump “Fievel Goes West” 1000m Row 50 DUs 50 Sit Ups 20min AMRAP Extras: 2 PCL Every :15x16 (M-H) ...

31 Dec 2020

WOD 1/1/21

Warm Up: :15 ASQ :15 Step Up :15 Box Jump :15 Burpees X4 Vaughn Warm up Strength: E:90 x6 HHCL+HCL+CL from floor "Ain't No Fun" 8 BSQ (M) 8/8 Bulgarian Split Squats :15 Bike Sprint :90 rest x4 Extras: 3x15 Reverse Hyper ...