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 Apr 2021

WOD 4/3/21

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump sqt x4 :12Superman/Hollow x4 "Officer Foltz" Row 2,000 meters 100 wall-ball shots 30 pull ups -FT- Extras: 2x20 read delt DB raise ...

01 Apr 2021

WOD 4/2/21

Warm Up: 20 Butt kicks 10 Banded GM 5 ASQ 3 Jump downs 4mins Front Rack Mobility Strength: 10min to establish a 1RM Power clean "Phil" 21-15-9 PCL @70% of established max 250m Ski -FT- Extras: 3x100m walking lunge ...

31 Mar 2021

WOD 4/1/21

Warm Up: Old man :15 JJ :15 ASQ :15 Reaching spiderman :15 Jump sqt x4 Plank Series Strength: 5 min Turkish Get Ups "Jade" Every :30 x 20 150m Ski 10 Hollow Rocks 10 Box jumps (step down) 16 Lunges 8 Jump squats Extras: Mobility ...

30 Mar 2021

WOD 3/31/21

Warm Up: :20 Singles Unders :20 ASQ :20  Empty bar press x4 Bulletproof shoulders "Eddie" Mainsite 210301 3 rope climbs, 15 ft. 12 push presses(135/95) 50 double-unders 12min AMRAP 3min Rest 3k Row Extras: 1x100 Banded Face Pulls 1x100 banded tricep ext ...

29 Mar 2021

WOD 3/29/21

Warm Up: Old man 1:00 Bike :30 Single Unders 1:00 Bike :30 Inch worms 1:00 Bike :30 Jump Squats "Mr. Chow" OTM-until failure Odd:7 Burpees Even: Bike Cals -Increase Bike cals 1 each round. -Burpees remain the same Post WOD: POST WOD:Accumulate :60 L-Sit Extras: 4x200m Run ...

25 Mar 2021

CrossFit Open 21.3 and 21.4

For total time:15 front squats30 toes-to-bars15 thrustersRest 1 min.15 front squats30 chest-to-bar pull-ups15 thrustersRest 1 min.15 front squats30 bar muscle-ups15 thrustersWorkout 21.4 begins immediately uponcompleting or reaching the time cap for 21.3.♀ 65 lb.♂ 95 lb.Time cap: 15 min. Then: Complete the following complex formax load:1 deadlift1...

23 Mar 2021

WOD 3/24/21

Warm Up: Old man warm up 150m Row 5 AKBs 10 ASQ 5 Strict burpees  20 Butt kickers 7mins "Crash" 100 Cal row 85 DUs 70 KB SN (M) 55 Step ups 40 Goblet Sqt 25  KB CL (per side) 10 KB Kneeling to standing -FT- POST WOD: Accumulate :60 L-Sit Extras: 50 Weighted glute bridges 50 Narrow ASQ 50 Toe touches (abs) x1 ...

22 Mar 2021

WOD 3/23/21

Warm Up: :10 Down Dog :10 Moving Curler+Push Up X5 :10 ASQ :10 Banded Face Pulls x5 Strength: OTM-Alt 8 S2OH 10 Pistols "Swordfish" 10 Goblet Lunges (L) 5 Bike Cals 10 1-leg v-ups 5 Burpees 7RFT Extras: 15 Tricep rope Ext 15 cable face pulls x3 ...