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

23 Sep 2021

WOD 9/24/21

Warm Up: Old man 30 Singles 100m Run 10 H2H Swings 5 2H KB Press 10 Flutter Kicks 6mins "Where's The 10?" 20 KB Maltese Crosses 30 Step ups 400m Run 50 DUs 4 RFT Extras: :10/:30x8 Echo Bike ...

22 Sep 2021

WOD 9/23/21

Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Jump Downs 6mins Strength: :15/:45-Alt x12 RKBs (HAP) L-Sit WOD: OTM-15 min 1 CL Extras: 4x8 Back Ext 3x15 Reverse Hyper ...

21 Sep 2021

WOD 9/22/21

Warm Up: :15 Push ups+shoulder tap :15 Lunges :15 No push up/jump Burpee :15 Jump squats  X4 :12 Swimmer Kicks :12 Hollow Rocks x4 "Oof" 1000m Row 50 Wall Balls 25 T2B -3RFT- Extras: 3x10 HSPU 2x20 Rear Delt DB Raise ...

20 Sep 2021

WOD 9/21/21

Warm Up: Old man Running drills "Reverence" 800m Run 16 DBL KB CL 16 DBL KB Kneeling to Standing 100m DBL KB Farmer Carry 2min Rest 600m Run 12 DBL KB CL 12 DBL KB Kneeling to Standing 100m DBL KB Farmer Carry 2min Rest 400m Run 8 DBL KB CL 8 DBL KB Kneeling to Standing 100m DBL KB Farmer Carry -FT- Extras: 50...

16 Sep 2021

WOD 9/17/21

https://www.youtube.com/watch?v=3uaO-vvMPZs Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Gator Rolls 6mins Strength: 1-1-1-1-1-1-1 FSQ-E3M "Topsy Turvy" :20/:10x16 Alt KB swing + Goblet Sqt Sit ups Extras: 3x15 Reverse Hyper ...

15 Sep 2021

WOD 9/16/21

Warm Up: Old Man 150m Ski 100m Run 3 Burpees 6 AKBs 6mins "I Got 5 On It" 15 Cal Ski 50 DUs 15 Pull ups 2min Rest 5RFT Extras: 10-15-20 (decreasing weight) DB Bicep Curls Tricep Rope Ext ...

14 Sep 2021

WOD 9/15/21

Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: 1-1-1-1-1-1-1 DL-E3M "The Wobble" 20-14-8 Crossbody DB Step over  Bike Cals -FT- -DBs (M) -Box (20/16) Extras: 4x10 Cyclist Squats 3x15 GHD sit ups ...

13 Sep 2021

WOD 9/14/21

Warm Up: Banded Lat Stretch Bulletproof Shoulders :15 Split Stance KB Row-R :15 Split Stance KB Row-L :15 No push up/jump Burpee :15 Jumping lunges x4 Strength: 10x1 Weighted Pull ups "Gritty Grace" 10 PCL/J (185/125) 400m Run 20 PCL/J (135/95) 400m Run 30 PCL/J (96/65) -FT- Extras: 5 Bent Over Row 20 Push Ups 5 sets 3x12 DB Skull crushers ...