CrossFit 8 Mile | Blog
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
1868
blog,paged,paged-36,ajax_fade,page_not_loaded,,qode-child-theme-ver-1.0.0,qode-theme-ver-9.4.1,wpb-js-composer js-comp-ver-4.12,vc_responsive
 

Blog

06 Sep 2020

WOD 9/7/20

Warm Up: 150m Row 10 Reaching Spidermans 3 Inch Worms in Place 5 Narrow ASQ 5 Jump Sqts 6min :12 Superman Hold :12 Hollow Hold X4 "Don't Work Too Hard" 500m Row 30 Sit Ups 10min AMRAP 100m Run 12 AKBS (M) 10min AMRAP No rest btw AMRAPs POST WOD: :10 W. Hollow Hold :30 Rest x6 ...

04 Sep 2020

WOD 9/5/20

Warm up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 “One Flew Over the Cuckoo’s Nest” 3 Thrusters (H) 6 Cal Bike 6 Rds 3min rest 7 PCL (M) 7 Strict Pull Ups 5Rds 3min Rest 25 burpees 800m Run 2 Rds -FT- ...

03 Sep 2020

WOD 9/4/20

Warm Up: 150m Ski 4/4 Pulsing Lunges 4 V-Ups 4 Push ups 4 inch worms 5min "Adam's Family" 20/15 Cal Ski 18 Step Ups 16 Split Squats 50 Flutter Kicks  (1 count) 1min Rest 4 RFT ...

02 Sep 2020

WOD 9/3/20

Warm Up: :60/ side BB Pec Smash 2 Push Ups 4 Shoulder Taps 10 Pull aparts 4mins Strength: E2Mx5 5 Floor Press "Back to the Future" 20 PCL/J @Weight #1   20 PCL/J @Weight #2 20 PCL/J @Weight #3 20 PCL/J @Weight #4 Max Rep  PCL/J @Weight #5 10min AMREP Finisher:Plate Partials 30 rep per position Suggested Weights 75/55 95/65 135/95 155/105 185/125 ...

01 Sep 2020

WOD 9/2/20

Warm Up: :15 JJ :15 Lunges :15 Down Dog :15 Narrow ASQ x4 Banded Upper body stretch on pull up bar "The Pagemaster" 1000m Row 10 Strict Pull Ups 30 RKBs (H) 4 RFT At-Home Version: 800m Run 20 Push Ups 30 Swings 4 RFT ...

31 Aug 2020

WOD 9/1/20

Warm Up: Old man  :90/ Quad Smash w/ KB :05 Supinated Arch :05 hollow Hold x5 Strength: Every :15 x16 2-3 T2B "Angels in the Outfield" 15 Burpees  25 Sit ups 400 Run 16min AMRAP ...

30 Aug 2020

WOD 8/31/20

Warm Up: :60/leg Achilles Smash on BB 5 cal Bike 10 mini band ASQ 8 1-leg Glute bridge 5 Hollow Rocks 5min "Who Framed Roger Rabbit" OTM-5min  10 FSQ (L) OTM-5min  10 BSQ (L) OTM-5min 10/8 Bike Cal OTM-5min 30 DUs No breaks during movement changes Post WOD: :90 /side Banded Couch Stretch At-Home Version: Sub Bike for 100m Run ...

28 Aug 2020

WOD 8/29/20

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "Oops I Burpeed Again" 1500m Row 30 (1)DB Hang Clean and Jerk 30 Burpees 800m Run 1000m Row 20 (1)DB Hang Clean and Jerk 20 Burpees 400m Run 500m Row 10(1) DB Hang Clean and Jerk 10 Burpees 200m Run -FT- ...

27 Aug 2020

WOD 8/28/20

Warm Up: :15 Jumping Jacks :15 Jump Downs :15 Reaching Spiderman :15 Jump Squats X4  :12 Superman Hold :12 Hollow Hold x4 Strength: OTM- 12 Min Clean "Sparkleberry" 30 DUs 15 RKBS (M) 15 KB Goblet Squats (M) 15 KB Sit Ups (M) 12 Min AMRAP ...

26 Aug 2020

WOD 8/27/20

Warm Up: 10 shoulder taps 10 mtn climbers :20 hollow hold 150m ski  X 3 Banded Pull Aparts "Belly Busters" 3:00/1:00x5 13 ski cal 10 strict hanging knees raises  7 DB plank shifts (per side) 4 DB Snatch (H) ...