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

02 Nov 2020

WOD 11/3/20

Warm Up: 150m Ski :15 DB Hold OH-R :15 DB Hold OH-L 10 Lunges 5 V-Ups 7mins "Tums" 50 Cal Ski 50 DB SN (M) 50 T2B 50 Burpees over box 50 OH lunges (M) -FT- Post WOD Strength: Post WOD:3x15 Kneeling Oblique twists Extras: 5-5-5+ Bench 15mins 3x15 DB Skull Crushers ...

01 Nov 2020

WOD 11/2/20

Warm Up: Mini Band Squat Series* 10 kicks forward/side/back -each side  X2 30 ASQ-banded Strength: 5-5-5+ FSQ 15mins Last round is max reps "Pound Cake" 10-1 Wall Balls (H) PCL (M-H) Box Step Overs -FT- Extras: 50 BR Step Ups 4x10 GHD Sit ups ...

30 Oct 2020

WOD 10/31/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "The Merger" Scranton 7 Ski 7 Pull Ups  21 HPCL (L) 20min AMRAP Stamford 10 Bike 20 Ring Rows 30 HPCL (L) 20min AMRAP ...

29 Oct 2020

WOD 10/30/20

Warm Up: 2 Bear Complexes (empty) 6 DB Plank Shift 3/3 DB Press 3/3 Goblet Reverse Lunge 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Vandalism" +3 Reps each round DBL DB Clusters (L-M) Burpees over DB 7min AMRAP Extras: 4x8 Back Ext 3x15 GHD Sit Ups Crossover Symmetry ...

28 Oct 2020

WOD 10/29/20

Warm Up: Old Man warm up :15 JJ :15 ASQ :15 Down dog Toe Touches :15 Reverse Lunges x4 :10/:10x6 Banded running in place Strength: 1 Box Jump Every :15x16 "The Boat" 50/35 Cal Row 35 Box Jumps 100/75 Cal Row 35 Box Jumps 50/35 Cal Row -FT- Extras: 5-5-5+ Oly lift:Pick one ...

27 Oct 2020

WOD 10/28/20

https://www.youtube.com/watch?v=eSP_i0UMJ4Y Warm Up: Old Man 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ 15mins Last round is max reps "Stairmegeddon" OTM-Alt-16mins 20 DBL KB Pulsing Lunges 20 RKBS (single KB) 10 KB Step Ups (single) 15 KB Sit ups (Single) Extras: 1x100 Med Ball Russain Twists 1x100 Banded GM ...

26 Oct 2020

WOD 10/27/30

https://youtu.be/gUeb2m14E-w Warm Up: Old man warm up 150m Row 10 lateral jumps 10 Cossack Sqt 10 Face pulls  5 Burpees 7min AMRAP "Threat Level Midnight" 5 Pull Ups 10 Push Ups 15 Cal Row 20min AMRAP Post WOD Strength: OTM-6min 5 Erg Pikes Extras: 5-5-5+ Bench 15mins 4x12 Low Row ...

25 Oct 2020

WOD 10/26/20

https://youtu.be/LjBGehgqZH4 Warm Up: Mini Band Squat Series* 10 kicks forward/side/back -each side  X2 30 ASQ-banded Strength: 5-5-5+ FSQ 15mins Last round is max reps "Couples Discount" OTM-Alt- 9min 10 DB SN (M-H) 8 DBL DB TH (M) Rest Then For time: 40 Single Arm DB TH 100 DUs Extras: 4x10 Narrow Goblet Sqt 4x10 Reverse Hyper ...

23 Oct 2020

WOD 10/24/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "More Isn't Better" 5 Cal Row 5 DB step overs 1 Rd of DB DT 10 Cal Row 10  DB step overs 1 Rd of DB DT 15 Cal Row 15 DB step overs 1 Rd of DB DT 20 Cal Row 20 DB...

22 Oct 2020

WOD 10/23/20

Warm Up: Old Man 20 ASQ 20 Pass Throughs 20 OHS Mini Band Shoulder warm up* Vaughn Warm Up Burgner warm up Strength: 3 Pos Snatch Every :90 x7 "Power Mill" 8 BSQ (M) 4 DB SN (H) :15 Bike Sprint :90 rest X4 Extras: OTM-ALT-10min Odd:15 Wall Balls Even: 15 Burpees ...