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

25 Feb 2021

WOD 2/26/21

Warm Up: Old man Vaughn Warm up Burgerner warm up Strength: OTM-12min Tempo Clean Pull+Clean "Snowden" 10 DB SN (M-H) 10 Box jump overs 6min AMRAP Extras: Every :15 x16 2 PCL/J (135/95)x4 ...

24 Feb 2021

WOD 2/25/21

Warm Up: :15 Squat hold :15 KB SDLHP :15 Lunge :15 Inch work in place X4 :12 Superman :12 Hollow hold x4 "Adrift" Row intervals (descending) 750m Row  3min Rest 500m Row 2min Rest 250m Row 1min Rest X2 *Goal is to match or beat first round splits POST WOD:   OTM-5min 2-3 Dragon Flags, Slow as possible Extras: Mobility ...

23 Feb 2021

WOD 2/24/21

Warm Up: 30/20/30 Banded Pull aparts OTM-4min Dip Drive+Hip pull+HHPSN+OHS+SN Bal Strength: E:90 x10 2 HSN "Divergent" 8 PSN (L-M) 8 T2B 8 Cal Ski 8min AMRAP Extras: 8 DBL DB Upright row 8 DBL DB Curls 8 DBL DB  Presses 8 DBL DB HPCL/J :90 rest x2 ...

22 Feb 2021

WOD 2/23/21

Warm Up: Old man 10 Leg swings each side 5 cal bike 5 Good mornings 5 BSQ 4 1-leg V-Ups 6min AMRAP Strength: 5x3 BSQ 15min "The Fault In Our Stars" Death by…. Odd:DL(L-M) Even: 5/3 Bike *Bike stays the same. ** when you’re out, you still bike until the whole class in done Extras: 3x15 GHD Sit ups 3x15 Reverse Hyper ...

21 Feb 2021

WOD 2/22/21

Warm Up: Mob: Super D Shoulder Banded hip distraction :15 Single Unders :15 ASQ :15 Reaching Spiderman :15 Push Up x4 "Baby Barbara" 20 Pull Ups 30 Push Ups 40 Sit ups 50 ASQ 3min Rest 3 Rounds ***** Extras: Every :30 x10 1 Wall Walk Crossover Symmetry ...

19 Feb 2021

WOD 2/20/21

Warm Up: Old man :15 Jumping Jacks :15 DB High pull (1arm) :15 Push ups :15 ASQ X4 “The Gruffalo” Buy-In 2k Row 10 DB SN (M) 10 Step ups 10 Goblet Squat(M) 7RFT ...

18 Feb 2021

WOD 2/19/21

https://www.youtube.com/watch?v=ZBg8uus9rhQ&feature=youtu.be Warm Up: :20 Single Unders :20 Bird Dogs :20 Inch worms (w/push up) X4 Banded Pull aparts "Where The Wild Things Are" 30 DUs 15 Ring Row/Body Row 10 Push Ups 15min AMRAP Post WOD: Post WOD: Plate Partials 30-30-30 x1 Extras: Goat Work:5 min of anything Mobility: 5min of upper body ...

17 Feb 2021

WOD 2/18/21

Warm Up: :60 Pigeon R :60 Pigeon L Old man OTM-4mins 3 DL+ 3 HPCL+3 FSQ Strength: OTM-20min 1 CL Post WOD: Post WOD: 1x100 Banded Good Morning Extras: 3x15 Reverse Hyper ...

16 Feb 2021

WOD 2/17/21

https://www.youtube.com/watch?v=uJe1OJD3_qI Warm Up: 2o Lateral Bar Jumps 10 Goblet Curtsey Squats 10 2h/1KB Press 10 Squats 6min Banded Pull aparts "Snow Day" :15 RKBs (H) :45 Rest :15 Thruster (L-M) :45 Rest :15 Burpee :45 Rest 5 Rounds Post WOD: Post WOD: 2x20 Rear Delt DB Raise 1x100 Banded Face pull Extras: Goat Work:Tabata of cardio Mobility: 5min of total body ...

15 Feb 2021

WOD 2/16/21

https://www.youtube.com/watch?v=k4MQFlU47i4 Warm Up: :20 ASQ :20 Banded Face Pulls  :20 Ski  x4 "The Rainbow Fish" 15 Wall Ball 150m Ski 5 Pull ups 5min AMRAP Rest 3min x4 Post WOD: Post WOD: Gun show 2:00/1:00x2 Extras: Goat Work:5 min of Weightlifting Mobility: 5min of upper body ...