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

08 Aug 2021

WOD 8/9/21

Warm Up: Running Drills 2x20 Quad/Hamstring Prep each side, forward and backward Strength: BSQ E3M +20lbs 3@72% 3@77% 3+@82% "Time Crunch" 4min AMREP 20 Wall Balls 15 Cal Row w/time remaining: Single Arm DB Sqt CL (H) 2min Rest x3 Score: Total # of Sqt CLs Extras: OTM-10min 12 RKBS (H) 3x15 GHD/ T2B ...

06 Aug 2021

WOD 8/7/21

Warm Up: Super D Shoulders :15 OH Press :15 Hang MSCL CL :15 ASQ :15 MTN Climber  x4 "Woehlke" 4 Jerks, 185/135 lbs 5 Front Squats, 185/135 lbs 6 Power Cleans, 185/135 lbs 40 Pull-ups 50 Push-ups 60 Sit-ups Rest 3 mins  3 Rds- each for time ...

05 Aug 2021

WOD 8/6/21

Warm Up: :60/ side Hamstring flossing (barbell in rack) Running Drills Vaughn Warm up Strength: DL E3M +20lbs 5 @ 68% 5@72%5+@78% "The Next Three Days" OTM- 12 mins 12 BR Reverse Lunges (M) 30 DUs Extras: OTM-5mins 7 DBL KB FSQ ...

04 Aug 2021

WOD 8/5/21

Warm Up: Old man Running Drills "State Of Play" On the 10:00 x 3  30/24 Calorie Row 200 M Run 20/17 Calorie Ski 200 M Run Post WOD: PostWOD: :30/:30x6 W. Planks Extras: 3x15 Banded Oblique Twists ...

04 Aug 2021

CF Ninja Kids

REMINDER that starting this Sunday, August 8th.. The Ninja Kids program will be meeting once a week for 6 weeks! 3-5yr old group will meet at 9am 5-10yr old group will meet at 11:30am IT'S NOT TOO LATE TO SIGN UP! Reach out to Coach Ellie or Nick to...

03 Aug 2021

WOD 8/4/21

Warm Up: Banded Walks+30 banded ASQ then: 4mins of: 10 Cyclist squats 1-leg Glute bridges 10 Hollow Rocks Strength: FSQ E3M +20lbs 5 @ 68% 5@72%5+@78% “Les Misérables" :20/:10 x24- Alt KB Split Squats Bike Sit ups Extras: OTM-10min 12 Wall Balls 1x100 1-leg Glute bridges. ...

02 Aug 2021

WOD 8/3/21

Warm Up: 20 Pass Throughs 30 PVC OHS Vaughn Warm up Burgener OTM-3 Pos SN x4mins Strength: E90 x5 -3 Pos PSN/SN -High Hang -Above The Knee -Below The Knee *based on athlete experience "Unhinged" 800m Run 30 DBL DB HPCL (M) 30 Burpees 20min AMRAP Extras: Bench E2M +10lbs 5 @ 68% 5@72% 5+@78% 3x20 Tricep Rope Ext ...

01 Aug 2021

WOD 8/2/21

Warm Up: Running Drills 2x20 Quad/Hamstring Prep each side, forward and backward Strength: BSQ E3M +20lbs 5 @ 68% 5@72%5+@78% "The Nice Guys" 75 Wall Balls 50 T2B 25 Cal Bike 2min Rest 25 Dballs to shoulders 50 Tuck Ups 75 ASQ -FT- Extras: 4x10 Banded DL 3x10 Cyclist squats ...

30 Jul 2021

WOD 7/31/21

Warm Up: :15 JJ :15 MSCL CL :15 ASQ :15 Push Up+shoulder taps X4 :12 flutter kicks :12 Swimmer Kicks x4 "Rattlesnake" 15 Cleans 12 Cleans 9 Cleans 6 Cleans 6 Push Jerks 9 Push Jerks 12 Push Jerks 15 Push Jerks *200m Run after every rounds Suggested 115/85 Post WOD: Gun Show 3:00/1:00 x3 Extras: 1x100 Banded Tricep Ext ...

29 Jul 2021

WOD 7/30/21

https://www.youtube.com/watch?v=_TiOKYW0sEo Warm Up: Old Man 20 Low Jumps 10 Banded GM 10 Hollow Rocks 100m Run 6mins "Pit Viper" 4 DL (H) 8 T2B 24 DUs 15min AMRAP Post WOD: PostWOD:4x12 Turkish Sit ups Extras: 1x100 Banded GM ...