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

12 Jul 2021

WOD 7/13/21

Warm Up: Old Man Bergner Warm up Coach led- Jerk Drills x3  - step through, press from split, tall jerk, jerk Strength: Every :90 x5 PCL+CL+J "Cold Light of Day" 30 DUs 6 DBL DB HPCL 3 DBL DB S2OH 10 RFT Extras: Bench 3@72% 3@77% 3@82% 7x3 weighted pull ups ...

11 Jul 2021

WOD 7/12/21

Warm Up: Running Drills Vaughn Warm up Strength: DL E3M +10lbs 3@72% 3@77% 3+@82% "Holes" 40 ASQ 30 Lunges 20 KB Step ups (1KB) 10 V-Ups 10min AMRAP Extras: 5x10 RKBS (HAP) 4x8 Back Ext ...

09 Jul 2021

WOD 7/10/21

Warm Up: :15 Lateral Jumps :15 ASQ :15 Split Squats-R :15 Split Squat-L X4 :12 flutter kicks :12 Swimmer Kicks x4 "Bradshaw" 3 HSPUs 6 DL (225/155) 12 Pull ups 24 DUs 10 RFT Extras: 15-30-15  Curls Diamond Push Ups ...

08 Jul 2021

WOD 7/9/21

Warm Up: 6/6 Lunges 8/8 Banded Leg Ext 6 1-leg V-ups 100m run 6min Mob:Wall Tricep Stretch Strength: FSQ E3M +10lbs 5 @ 68% 5@72%5+@78% "Kick Your Game" 400m run 21 RKBs (M) 12 Gob Sqt (M) 3RFT Extras: 15 GHD Sit ups 30 Wall Balls 3RFT ...

07 Jul 2021

WOD 7/8/21

Warm Up: Old Man :15 JJ :15 ASQ :15 Push Ups :15 Band upright row x4 "Waterfalls" 2k Row Then 25’ DB Floor Push (M) 10 Strict Pull ups 3Rds Then 250m Ski 12 Burpees 3Rds -FT- Extras: 3x15 Lateral DB Raises 3x15 Tricep Ext 2x20 Rear Delt DB Raise ...

06 Jul 2021

WOD7/7/21

Warm Up: 50’ Mini Band Forward 50’ Mini Band Backward 10 Cyclist squats 100m Run 5mins -band above knee Strength: BSQ E3M+10lbs 5 @ 68% 5@72% 5+@78% "Bad By Myself" Partners 2min: Max distance dball carry 2min: Max DB Goblet Sqt (H) 2min: Max Tuck Ups 2min Max Distance sled push X2 Sled Recommended (3x45/2x45) Extras: 3x12 Bulgarian Split Squats 10x10 RKBs ...

05 Jul 2021

WOD 7/6/21

https://www.youtube.com/watch?v=p9lxH_jgPbA Warm Up: Old Man Bergner Warm up Coach led- Jerk Drills x3  - step through, press from split,tall jerk, jerk Strength: Every :90? x5 2 HPCL+PP+SJ "No Scrubs" 2min Max Reps: Burpees over bar then 12 SDLHP 12 Push Press 4RFT Recommended 95/65 Extras: Bench E2M 5 @ 68% 5@72% 5+@78% 3x20 DB Pullovers ...

04 Jul 2021

WOD 7/5/21

Warm Up: Running Drills Vaughn Warm up Strength: DL E3M +10lbs 5 @ 68% 5@72%5+@78% "Creep" 21-15-9 Wall Ball (H) DBL KB FR Lunge (M) T2B -FT- Extras: 8/8 Split Stance KB DL 12 W.L-Sit Crunch X3 3x15 Reverse Hyper ...

02 Jul 2021

WOD 7/3/21

Warm Up: :15 Lateral Jumps :15 ASQ :15 Split Squats-R :15 Split Squat-L X4 :12 flutter kicks :12 Swimmer Kicks x4 “Zembiec” 11 Back Squats(185/135) 7 Strict Burpee Pull-ups Run, 400 m 5RFT ...

01 Jul 2021

WOD 7/2/21

https://www.youtube.com/watch?v=gKqpu_NaGas Warm up: 10 RKBS 100m Run 10 ASQ 10 2H KB Press 6min AMRAP :15 Plank Seris x4 "Kettlebell Conditioning" OTM-Alt-20min 20 KB Cleans 150m Ski  16 KB Snatch 30 DUs10 Explosive KB DLs Post WOD: 3x15/side Banded Oblique Twists Extras: Accumulate 2:00 HS Hold  Crossover Symmetry ...