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

17 Dec 2020

WOD 12/18/20

Warm Up: Old man 10 Leg Swings 5 Good Mornings 10 1-Leg Glute Bridge x3 Strength: Est 1RM DL 20mins Cupid: 50-40-30-20-10 RKBS (M-H) Sit Ups -FT- Extras: 15 HSPUs :60 L-Sit 200’ mini band side step -NFT- ...

16 Dec 2020

WOD 12/17/20

Warm Up: Super D Shoulders :20 Bike :10 AKBS :20 Bike :10 2H KB Press x4 Strength: Est 1RM Push Press 10mins "Dasher" 3min Window 30/25 Cal Bike Max Rep HPSN (L) 1min Rest 3min Window 20/15 Cal Bike Max Rep HPSN (L-M) 1min Rest 3min Window 10/5 Cal Bike Max Rep HPSN (M) Extras: 30 DUs 15 Push ups 5RFT ...

15 Dec 2020

WOD 12/16/20

Warm Up: Old Man Warm up 20 Jumping Jacks 5 Tempo BSQ 10 Birddogs 10 Glute bridges 6mins Strength: Est 1RM BSQ 20mins "Comet" Tabata :20/:10 x8- Not Alt Step ups Sumo KB DLs Sit ups Extras: OTM-10min 12 Wall Balls 3x15 Reverse Hyper ...

14 Dec 2020

WOD 12/15/20

https://www.youtube.com/watch?v=nTty1i8d8Cs Warm Up: 150m Row 10 Lateral Jump 5 Push Ups 10 Cursety Sqts 5 Burpees 6min AMRAP "Vixen" 22min AMRAP: Buy-in:2000m Row 10 Burpees over the Rower 20 DB Snatch  40 DUs 3 Rds ….With time remaining… Max rep: “Woman makers” 1 Devil Press 2 Push Press 3 Hang Power Cleans Extras: 15 HSPUs :60 L-Sit 200’ mini band side step -NFT- ...

13 Dec 2020

WOD 12/14/20

Warm Up: :15 JJ :15 Med Ball Cleans :15 Down Dog Toe Touches :15 Lunges x4 :12 Superman Hold :12 Hollow Hold X4 Strength: Est 1RM FSQ 20mins "Prancer" 100 ASQ 25 Strict pull ups 75 ASQ 20 Strict pull ups 50 ASQ 15 Strict pull ups -FT- Extras: 2x20 Rear Delt Db raise 1x100 banded Face pulls ...

11 Dec 2020

WOD 12/12/20

Warm Up: Old Man 150m Row 10 Banded Face pulls 8 RKBS 6 1-lep V-ups 4 Burpees 5min AMRAP "Chinese Finger Trap" 500m Row 10 MUs 500m Row 30 KB Snatch 500m Row 50 Weighted Step ups 500m Row 30 KB Snatch 500m Row 10 MUs 500m Row -FT- ...

10 Dec 2020

WOD 12/11/20

Warm Up: 30 Single Unders 10 Push Ups 10 AKBS 5 Presses OH (5R/5L) 7min AMRAP Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Lincoln Logs" 75 DUs 50 ASQ 25 HR Push ups 2RFT Extras: OTM-10min 2 Manmakers ...

09 Dec 2020

WOD 12/10/20

Warm Up: Old Man Rowling 10 Frames -burpees after each round "Barrel of Monkey" OTM-20min 15/12 Cal Row 15 Med Ball Clean 15 T2B 15 Ring Rows/Body Rows Post WOD: Weighted Plank :30/:30x6 Extras: 3x15 Reverse Hyper Crossover Symmetry ...

08 Dec 2020

WOD 12/9/20

Warm Up: :15 JJ :15 Jump squat to a plate :15 Burpees to  a plate :15 1-Leg V-Ups X4 20-Mini Band Empty BSQ Strength: 5-5-5+ BSQ 15mins "Play-Doh" 10 DBL DB DL 8 Cal Bike 10 DB Goblet Squat 8 Cal Bike 10 Hang DB PCL (1-arm) 8 Cal Bike 3RFT Extras: 1x100 Banded GM 4x10 DBL KB OH Sit ups ...

07 Dec 2020

WOD 12/8/20

Warm Up: Super D Shoulders Banded Pull aparts :20 Ski :10 Push Ups :20 Jumping Jacks :10 Jumping Pull Ups x2 “Kaleidoscope” 5min AMRAP 3 Strict pull ups 6 Dips 5 min AMRAP 6 Pull ups 9 Burpees 5min AMRAP 5 Cal Ski 10 V-ups 5min AMRAP 10 Cal Ski 20 Sit -ups Extras: 2x20 Rear Delt Db raise Crossover Symmetry ...