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

19 Aug 2021

WOD 8/20/21

Warm Up: 10 Birddogs 5 V-Ups 3/3 Split stance DLs 100m Run 5mins Strength: DL E3M +20lbs 5@68% 3@77% 1+@86% "What's My Age Again?" 10 V-Ups 15 RKBS (H) 100’ Sled Push 200m Run 14min AMRAP Extras: 3x15 Banded Oblique Twists 3x15 Reverse Hyper ...

18 Aug 2021

WOD 8/19/21

Warm Up: Old Man 5  2-H 1Db OH Press 100m Run 7 Goblet Sqt 5 Cal Ski 6min "Fatlip" 3min Window 5 Wall Walks 6/8 Bike cals 15 DBL DB PP (M) Max Ski Cals reps 3min rest 3min Window 4 Wall Walks 5/7 Bike cals 12 DBL DB PP Max Ski Cals reps 3min rest 3min Window 3 Wall Walks 4/6 Bike cals 9 DBL DB PP Max...

17 Aug 2021

WOD 8/18/21

Warm Up: Old man Tricep Stretch on Upright :15 Down Dog Toe Touches :15 Mountain Climbers :15 Narrow Sqts :15 Lunges x4 Strength: FSQ E3M +20lbs 5@68% 3@77% 1+@86% "Stacy's Mom" Buy-In: 1k Row 21-18-15-12-9-6-3 KB Walking Lunge (suitcase) DUs (2x reps) -FT- Extras: OTM-10min 12/10 Bike Erg Cal 4x50’ Seal Walks ...

16 Aug 2021

WOD 8/17/21

Warm Up: Banded Lat Stretch Banded Pull aparts Running Drills :10/:10 Alt  Speed jumps & Facepulls "Yeti" 25 Pull-ups 10 Muscle-ups Run, 1.5 mi 10 Muscle-ups 25 Pull-ups -FT- Post WOD: 2x20 Rear Delt Raise 1x100 Banded Tricep Ext Extras: Bench E2M +10lbs 5@68% 3@77% 1+@86% ...

15 Aug 2021

WOD 8/16/21

Warm Up: 50’ Mini Band Walk-Forward  5 ASQ 50’ Mini Band Walk-back  5 ASQ (repeat with side step)2x20 Quad/Hamstring Prep each side, forward and backward Strength: BSQ E3M +20lbs 5@68% 3@77% 1+@86% "Scotty" AMRAP 11 mins of: 5 Deadlifts, 315/210 18 Wall Balls, 20/14  17 Burpee Over Bars Extras: Tabata :20/:10x8: Sit ups 3x15 Reverse Hyper ...

13 Aug 2021

WOD 8/14/21

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 "Hot Shots 19" 30 ASQ 19 PCL (135/95) 7 Strict Pull ups 400m Run 6RFT ...

12 Aug 2021

WOD 8/13/21

Warm Up: 5 Cal Bike 10 Birddogs 5 V-Ups 5 Empty bar DLs 5mins Strength: DL E3M +20lbs 3@72% 3@77% 3+@82% "Sticky Buns" 100’ Walking Lunge 10 Cal Bike x3 15 RKBs (H) 15 Sit ups X3 -FT- Extras: OTM-10min 1w  3x15 Reverse Hyper ...

11 Aug 2021

WOD 8/12/21

Warm Up: Super D Shoulders Banded Pull aparts 10 speed jumps 3 Push ups :10 Machine Sprint  75m walks x3 "Could Be Worse" OTM-15 min 5 Burpees 100m Run 5 min Rest OTM-7 min 13/10 Calories *Athlete’s choice OTM-7 min 35 DUs *9/20/19 Extras: Crossover Symmetry ...

10 Aug 2021

WOD 8/11/21

Warm Up: Banded Walks+30 banded ASQ then: 4mins of: 10 Cyclist squats 1-leg Glute bridges 10 Hollow Rocks Strength: FSQ E3M +20lbs 3@72% 3@77% 3+@82% "Shoot From The Hip" 20 Pistols 7 RMU 12min AMRAP MU Mod= Burpee Pull ups Extras: 15 Hollow Rocks :30 Back Ext Hold X4 3x15 REverse Hyper ...

09 Aug 2021

WOD 8/10/21

Warm Up: Running Drills OTM-ALT- 6 min 100m Run 2 Bear Complexes "Abbate" 1 Mile Run 21 PCL/J (155/105) 800m Run 21 PCL/J (155/105) 1 Mile Run -FT- Extras: Bench E2M +10lbs 3@72% - 3@77%-3+@82% 2x20 Tate Press 2x20 Rear Delt DB Raise ...