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

28 Jul 2021

WOD 7/29/21

Warm Up: 150m Row/Ski 100m Run 10 ASQ 5 Inchworms 5 Burpees 6mins "Anaconda" 3:00/1:00 Rest Row (distance) Bike (distance) Ski (distance) -pause for clock reset- 2:00/1:00 Rest Row (distance) Bike (distance) Ski (distance) -pause for clock reset- 1:00/1:00 Rest Row (distance) Bike (distance) Ski (distance) Extras: Mobility ...

27 Jul 2021

WOD 7/28/21

Warm Up: Old Man :15 Lateral jumps over bar :15 Lunges :15 ASQ :15 Push Ups x4 "Hognose" 1 DL 1 CL 1 FSQ 1 Jerk 10min AMRAP Recommended 155/105 RX+185/125 PostWOD:#1 Plate partials 30-30-30 PostWOD:#2 :30/:30x6 W. Planks Extras: 3x15 Reverse Hyper ...

25 Jul 2021

WOD 7/26/21

https://youtu.be/bWLwjH1ueMA Warm Up Banded Pull aparts 5min TGU WOD "Copperhead" 4-3-2-1 Push up clock walks KB complex per side 5 1H swing 5 Cleans 5 SN 400m Run 21 min AMRAP *E7M 30 sit ups Perform complex completely on one side then switch sides before running ...

23 Jul 2021

WOD 7/24/21

https://www.youtube.com/watch?v=LjBGehgqZH4&list=PLjsPC2NI-V0f9XrE5D7O2rY4GoobR5sZ6&index=19 Warm Up: :15 JJ :15 Medball CL :15 1-leg V-ups :15 Burpees X4 :12 flutter kicks :12 Swimmer Kicks x4 "Beach Ball" 40 Wall balls (20 / 14) 30/24 Calorie Row 20 Toes to Bar 10 DB SN (75 50 lb) 20min AMRAP Extras: Accumulate 2min HS hold 4x8 Back Ext ...

22 Jul 2021

WOD 7/23/21

Warm Up: :15 Low jumps :15 G2OH :15 Therapy Squats 15: Plank x4 Mob: Band Lat Stretch Strength: FSQ E3M +10lbs 5@68% 3@77% 1+@86% "The Deep End" 3 MUs (6 strict pull ups) 6 CL (M-H) 400m Run 16min AMRAP Extras: 4x8 Low Row 4x10 Dips Crossover Symmetry ...

21 Jul 2021

WOD 7/22/21

Warm Up: Super D Shoulders 20 Pass Throughs :15 Lat Jumps :15 OHS :15 Lunges :15 Push Ups x4 "Floatie" E4M x5 500m Row 12 PSN (L-M) 12 Burpees over the bar Extras: 10 TGU 3x15 GHD Sit ups ...

20 Jul 2021

WOD 7/21/21

Warm Up: :15 Lateral Jumps :15 ASQ :15 Split Squats-R :15 Split Squat-L X4 :12 flutter kicks :12 Swimmer Kicks x4 Strength: BSQ E3M +10lbs 5@68% 3@77% 1+@86% "Pool Noodle" 12 FSQ (M-H) 6 FR Lunges  100’ Sled Push (M) x3 30 ASQ 30 Sit ups 30 DUs X3 -FT- Extras: 4x10 Banded DL 3x15 Reverse Hyper ...

19 Jul 2021

WOD 7/20/21

Warm Up: Old Man Bergner Warm up Coach led- Jerk Drills x3  - step through, press from split,tall jerk, jerk Strength: OTM-10min PCL+J "Helen" 400m Run 21 AKBs (53/35) 12 Pull ups 3RFT Extras: Bench  5@68%   3@77%    1+@86% 10x1 Weighted pull up 4x8 Lat pull down ...

18 Jul 2021

WOD 7/19/21

Warm Up: Running Drills Vaughn Warm up Strength: DL E3M +10lbs 5@68% 3@77% 1+@86% "No Lifeguard On Duty" OTM-Alt 14 mins 12/10 Cal Ski 7 Dball Squats Extras: 3x12 Bulgarian Split squats 3x15 GHD Sit ups ...