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

31 Aug 2021

WOD 9/1/21

Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: 5-5-5-5-5 DL- E3M "Huckleberry Hound" OTM-Alt-12mins 5/5 BR step ups (M-H) 100’ sandbag carry Extras: OTM- 7min 7 Sandbag Squats 3x15 GHD Sit ups ...

30 Aug 2021

WOD 8/31/21

Warm Up: Banded Lat Stretch Banded Pull aparts :15 Lateral jumps over bar :15 Muscle clean :15 Press :15 Step ups x4 Strength: 5x5 Weighted Pull ups "Quick Draw McGraw" 7 Rounds: 3 HPCL (115/85) 3 Push Press (115/85) 3 Box Jumps (30″/24″) 20/15 Calorie Bike 5 Rounds: 3 HPCL (115/85) 3 Push Press (115/85) 3 Box Jumps (30″/24″) 20/15 Calorie Bike 3 Rounds: 3 HPCL (115/85) 3...

29 Aug 2021

WOD 8/30/21

Warm Up: Barbell quad smash Mini Band Hip Routine* 30/20/30 Strength: 5-5-5-5-5 BSQ- E3M "Yogi" 8 Goblet Squats 12 Alt DB Snatch 8 RFT (50/35) Extras: 3x10 Cyclist Squats 3x10 Cossack Sqts 3x15 Reverse Hyper ...

27 Aug 2021

WOD 8/28/21

Warm Up: :15 Plank Jacks :15 Split Stance KB Row-R :15 ASQ :15 Split Stance KB Row-L  X4 :12 Swimmer Kicks :12 Hollow Rocks x4 "Bowen" 800m Run 7 Deadlifts, 275/185 lbs 10 Burpee Pull-ups 7/7 1Arm KB TH 53/35 20 Box Jumps, 24/20 in 3RFT ...

25 Aug 2021

WOD 8/26/21

Warm Up: Floss Ankles 10 ASQ 10 1-leg Vups Ups X3 (while ankles flossed) WOD: “Annie” 50-40-30-20-10 DUs Sit Ups 5 min Rest 3 Dball to shoulder 6 Ski Cals 5 RFT Extras: 5mins of max calories -your choice ...

24 Aug 2021

WOD 8/25/21

Warm Up: 5min TGU :15 Plank :15 Push up+ shoulder taps :15 Narrow ASQ :15 JJ x4 "Panchick Pump" 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs *1 Rope climb after each round. -FT- Post WOD: 2x20 Rear Delt Raise 1x100 Banded Face Pulls Extras: 5mins of weightlifting ...

23 Aug 2021

WOD 8/24/21

Warm Up: 10 Leg swings R/L/In/Out :60 Couch Stretch / side :60 Pigeon / side Running Drills "Half & Half" Every :90 x20 Alt Bike 15/12 cal Row 15/12 Cal Post WOD: PostWOD:Coach Led Cool down Extras: 5mins of midline ...

22 Aug 2021

WOD 8/23/21

Warm Up: 10 ASQ Icky Shuffle 5 Squatless Wall balls 5 Tuck Ups 5mins WOD: 3 PCL/J (M-H) 10 Wall Balls 100m Run Rest :60 X 8 Post WOD: PostWOD: Accumulate: 60 L-Sit or5o L-Sit Pulses Extras: 5mins of gymnastic Practice ...

20 Aug 2021

WOD 8/23/21

Warm Up: Old man :15 Butt Kicks :15 Face Pulls :15 Med Ball Clean :15 Hollow Rocks x4 "Hildy" 100 Row Calories 75 Thrusters, 45/35 lbs 50 Pull-ups 75 Wall Balls, 20/14 lbs 100 Row Calories -FT- ...