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

30 Dec 2020

WOD 12/31/20

Warm Up: Old Man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Sqt X4 Plank Series “Nuting But A G’ Thang” OTM-Alt-30mins Odd: Round of Cindy Even: 8/6 Cal Ski Extras: 3x15 GHD Sit ups 3x20 Low Row Crossover Symmetry ...

28 Dec 2020

WOD 12/29/20

Warm Up: 5 Cal Bike 5 Med Ball cleans 10 Toe Reaches 20 Single unders 7mins "French Inhale" 6 Cal Bike 12 Wall Balls 12 1-Leg V-Ups 24 DUs 7 RFT Strength: :30/:30x6 W.Planks Extras: 2k Row -FT- ...

27 Dec 2020

WOD 12/28/20

Warm Up: :15 ASQ :15 MTN Climber :15 Push Ups :15 Burpees X4 Banded Pull aparts Strength: E2M x7 2 CL+2 Jerks "Gangsta Love"  DBL KB Complex  10 FR Reverse Lunge 8 FSQ 6 CL 4 Jerks :60 Rest 5 RFT (L-M) Extras: 15 HSPUs 4x100’ Weighted Walking Lunge Crossover Symmetry ...

25 Dec 2020

WOD 12/26/20

Warm Up: :15 Jumping Jacks :15 Med ball Clean :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "12 Days of Christmas: 12 Days of christmas (L) 1 MU (12) 2 PCL (22) 3 Jerks (30) 4 FSQ (36) 5 DL (40) 6  1-Leg V-Ups  (42) 7  Wall Balls  (42) 8   Sit ups (40) 9  Pull Ups  (36)  10...

23 Dec 2020

WOD 12/24/20

Warm Up: Old Man :15 JJ :15 ASQ :15 Reaching Spiderman :15 Jump Sqt X4 Plank Series "FGB Championship" 1 min Stations Wall Balls Cal Row Push Press SDLHP Box Jumps 1min Rest  x5 Extras: Wrap Presents ...

22 Dec 2020

WOD 12/23/20

https://www.youtube.com/watch?v=wN1l_cvWjJs Warm Up: Super D Shoulders 30/20/30 Strength: OTM-15min  1 PSN "Noelle" 500m Ski 3 DBalls 40 Maltese KB Cross 10 min AMRAP Maltese KB Cross 10 R- Up and down 10 L-Up and down 10 R- across 10 L-across Extrtas: 3x15 GHD Sit ups 3x20 Low Row ...

21 Dec 2020

WOD 12/22/20

Warm Up: Old man :15 Single Unders :15 Burpees :15 Reaching spiderman :15 Jump squat x4 "8 Crazy Nights" 8 RKBs (H) 16 Sit Ups 24 Cal Row 32 DUs 8 RFT Extras: 7x3 Weighted Pull ups 4x100’ Weighted Walking Lunge ...

20 Dec 2020

WOD 12/21/20

Warm Up: Banded Pull Aparts 30/20/30 Strength: OTM-15min  1 CL/J "Vandalism" +3 Reps each round DBL DB Clusters (L-M) Burpees over DB 7min AMRAP *Retest from 10/30/20 Extras: 15 HSPUs 1x50 Hollow Rocks Crossover Symmetry ...

18 Dec 2020

WOD 12/19/20

Warm Up: :15 Jumping Jacks :15 Swing+Squat :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "Blitzen" 5 MUs 10 Sqt Cleans (135/95) 20 Box Jumps 3RFT 3min Rest 1000m Row 50 TH (45/35) 30 Pull Ups -FT- ...