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

21 Mar 2021

WOD 3/22/21

Warm Up: 30/20/30 Banded Pull aparts Vaughn warm up Wrist Mobility Strength: 5x3 FSQ (15mins to complete) "House of Lies" 10 Wall Balls (H) 8 Pull ups 30 DUs 10min AMRAP Extras: 50 BR step ups (L-M) X1 50 Hollow Rocks x1 ...

18 Mar 2021

CrossFit Open 21.2

For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min. ...

16 Mar 2021

WOD 3/16/21

Warm Up: 30 Butt kicks in place 10 KB DL (1KB) 10 KB Presses (1KB) 10 Banded Face pulls 10 ASQ 6Min Strength: OTM-Alt-8min 12 RKBs (M-H) 7 S2OH (L-M) "Xander Cage" 5min AMRAP 10 Goblet Lunge (1DB) (M) 20 DB HPCL (1DB) (M) 5 Burpees 7 T2B 2min Rest x2 Extras: 3x30 DB Plank Shift 1x100 Banded GM ...

15 Mar 2021

WOD 3/16/21

Warm Up: Old Man :15 Lat Bar Jump :15 ASQ :15 Flutter Kicks :15  Lunges x4 :10/:10 x6 Speed jumps "Riddick" 5 Clean (Full) (M) 10 Sit ups 500m Row 10 Clean (Full) (M) 20 Sit ups 500m Row 15 Clean (Full) (M) 30 Sit ups 500m Row …..continue for 18mins Post WOD: Coach Led Cool Down Extras: 4x10 Cyclist Squats 4x200m run ...

14 Mar 2021

WOD 3/15/21

Warm Up: 150m Ski 3 Push Ups 6 Plank K2E 3 No push ups No Jump Burpee 6 ASQ 7min AMRAP "Toretto" 3 Pull Ups 6 Push Ups 9 Box Jumps 3 Rds Then:250m Ski 5 Rounds  (5 rounds of the 3 rds plus ski) Extras: 10 DB SN 6 Burpees 4min AMRAP Crossover Symmetry ...

12 Mar 2021

“A Walk to Remember” 21.1 Showdown!

Now this isn’t going to be a walk on clouds full of lovey-dovey romance with some trials of tribulations. But you will remember it! This will have a tragic end like most. So channel your best Mandy Moore and do this workout to your fullest...

11 Mar 2021

WOD 3/12/21

WORKOUT 21.1 For time:1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-undersTime cap: 15 min. ...

09 Mar 2021

WOD 3/10/21

Warm Up: Old man :20 Ski :20 Lunge :20 1-leg V-Up X4 :12 Superman :12 Hollow hold x4 "Stomp The Yard" 3 Dball 6 T2B 12 Wall Balls 250m Ski 15min AMRAP Post WOD: Post WOD:  :30/:30x6  Weighted Planks Extras: 50’  weighted Lunge 10 DBL KB CL/J x4 3x15 Reverse Hyper ...