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 Sep 2021

WOD 9/13/21

Warm Up: Barbell quad smash Mini Band Hip Routine* 30 ASQ while Voodoo flossing Strength: 1-1-1-1-1-1-1 BSQ- E3M "Burn and Turn" 3+ DB Goblet Squat (H) 10+ DUs 7min AMRAP Extras: 4x10 Banded DBL DB DL 3x15 GHD sit ups ...

10 Sep 2021

WOD 9/11/21

Warm Up: Running Drills OTM-8min(both in the min) 4 Burpees 6 Box Jumps 8:46-The First Plane Hit "Remembering 9/11" Buy-In:911m Row (Date) 3 Rounds of “DT” (155/105)    12 DL (36)    9 HPCL (27)    6 Jerks (18) 4 Rounds of “Cindy”    5 Pull Ups (20)    10 Push Ups (40)    15 ASQ (60) 3 Rounds of “Nasty Girls”    50 ASQ (150)    7 Ring MUs (21)    10...

09 Sep 2021

WOD 9/10/21

Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Gator Rolls 6mins Strength: 3-3-3-3-3 FSQ-E3M "Gigli" 100’ Sled Push Ups 400m Run 14min AMRAP Extras: OTM-10min 12 Wall Balls ...

08 Sep 2021

WOD 9/9/21

https://www.youtube.com/watch?v=HcyZi0DBo3E Warm Up: Old man 5 Push Ups 3 Burpees 6 RKBs 100m Run 6mins "Hustlers" OTM-Alt-20min 150m Ski 6 Shoot Throughs 35 DUs 12/12 KB Snatch 300m Bike Erg Post WOD: :15 of each Toe Reaches -Bicycles Sit ups- Rest x4 Extras: 5x5 HSPUs or 10 Wall Walks ...

07 Sep 2021

WOD 9/8/21

Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: 3-3-3-3-3 DL-E3M "The Cell" OTM-14min 100’ 1-handed farmer handles 15/12 Cal Row Extras: E2Mx4 KB Walking Lunges 3x15 GHD Sit ups ...

06 Sep 2021

WOD 9/7/21

Warm Up: Banded Lat Stretch Banded Pull aparts :15 Split Stance KB Row-R :15 Split Stance KB Row-L :15 No push up/jump Burpee :15 Jumping lunges x4 Strength: 7x3 Weighted Pull ups "Enough" Max Rep Push Press (L-M) 400m Run 10min Max Rep pull ups 200m run 5min Extras: 3x12 Lat pulldowns 3x12 DB Skull crushers ...

05 Sep 2021

Labor Day Hours + WOD

6:30am 9:30am 11:00am Warm up: Barbell quad smash Mini Band Hip Routine* 30/20/30 Strength: 3-3-3-3-3 BSQ-E3M "The Backup Plan" Partner workout 200 Wall Balls 75 T2B 100 DBL KB DL  75 Hollow Rocks 200m Sandbag carry -FT- Alternate w/partner as desired Extras: :10/:20x8 Echo Bike 3x15 Reverse Hyper ...

03 Sep 2021

WOD 9/4/21

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 "McGhee" 5 DL (275/185) 13 Push Ups 9 Box Jumps 30min AMRAP Repeat* 7/21/18 Extras: 3x12 Lat pulldowns 3x12 DB Skull crushers 3x15 Reverse Hyper ...

02 Sep 2021

WOD 9/3/21

Warm Up: 5 Cal Bike 7 RDL 10 Cyclist squats 6 Gator Rolls 6mins Strength: 5-5-5-5-5 FSQ-E3M "Wacky Races" 21-15-9 Wall Balls (H) Cal Row -FT- Extras: 30 DUs 15 Slam Balls 5RFT ...

01 Sep 2021

WOD 9/1/21

Warm Up: 4 Burpees 4 Cal Ski 4 Jump Squats 8 Banded Face Pulls 8 Lunges 6min AMRAP "Snagglepuss" Buy-in:1,000m Ski 15 Ring rows  7 KB Snatch-R 7 FR KB Reverse lunge-R 15 Ring rows  7 KB Snatch-L 7 FR KB Reverse lunge-L 400m Run 4RFT Extras: 5x5 HSPUs or 10 Wall Walks ...