CrossFit 8 Mile | Blog
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
1868
blog,paged,paged-9,ajax_fade,page_not_loaded,,qode-child-theme-ver-1.0.0,qode-theme-ver-9.4.1,wpb-js-composer js-comp-ver-4.12,vc_responsive
 

Blog

02 Feb 2021

WOD 2/3/21

Warm Up: Old Man 20 Pass throughs 30 OHS Every :45 x5 Dip Drive+High Pull+PSN+OHS Strength: E:90 x10 2 SN "The Lorax" E2M x6 5 Pull Ups 10 DB Snatch (M) 10/8 Ski Extras: 30 DUs 10 T2B 5RFT ...

01 Feb 2021

WOD 2/2/21

Warm Up: 3 Cal Bike 6 Lat jumps over bar 9  ASQ 4min Vaughn Warm up Strength: E:90 x6 HHCL+HCL+CL from floor *Retests 1/1/21 "The Cat in the Hat" 3 Cal Bike 6 RKBs (H) 12 Sit ups 10RFT Extras: OTM-10min 12 Wall Balls 3x15 Reverse Hyper ...

31 Jan 2021

WOD 2/1/21

Warm Up: :60 Pigeon R :60 Pigeon L :15 Jumping Jacks :15 ASQ :15 SDLHP :15 Burpee X4 "Chief" “Chief” 3:00/1:00 x5 3 PCL (135/95) 6 Push Ups 9 ASQ Extras: 7x3 Weighted Pull ups 3x15 OH Tricep Ext ...

29 Jan 2021

WOD 1/30/21

Warm Up: :15 Jumping Jacks :15 KB Swings :15 Push ups :15 ASQ X4 :12 Superman Hold :12 Hollow Hold X4 “Tower of London” 10 AKBs 15 Wall Balls 10  Burpees 15  Sit Ups 16min AMRAP ...

28 Jan 2021

WOD 1/29/21

Warm Up: Super D Shoulders Banded Pull aparts :15 Down dog :15 Burpees :15 Hollow Rock :15 Band Bicep Curls x4 Strength: :15 Active Hollow Hang :15 Rest :15 Beat/Kip Swings :15 Rest :15 Chin Over Bar Hold :15 Rest x3 “Elmina Castle” 42-30-18 Ski Calories Box Jump Overs -FT- Extras: 15 GHD Sit ups 100’ Dball Carry x3 ...

27 Jan 2021

WOD 1/28/21

Warm Up: :60 Pigeon (R→ L) :60 Banded Couch (R→ L) Old man 30/20/30 Every :45 x5 Dip Drive+HiPull+PSN+OHS Strength: Every :30 x20 1 SN “Chateau D’if” 3 Weighted Pull Ups 6 DB OH Lunge (M) 7 Rounds Then 50 1-Arm DB CL/J -FT- Extras: 30 DUs 15 Push ups x5 Crossover Symmetry ...

26 Jan 2021

WOD 1/27/21

Warm Up: :15 Sqt Hold  :15 ASQ :15 Plank :15 Inch worm  x4 Mini Band Walk  -5 steps forward, then back+5ASQ (then side step) x4 Strength: OTM-Alt-10min 5 BSQ (H) 10 RKBS (H) “Devil’s Island” 15 Cal Row 10 Pistols 5 Dball to shoulder 3RFT Extras: 15 GHD Sit ups 15 Kneeling Banded Oblique twists x3 3x15 Reverse Hyper ...

25 Jan 2021

WOD 1/26/21

Warm Up: 5 Cal Bike 3 DL 3 HPCL 3 Presses 10 Banded Face Pulls 7min “Alcatraz” Prison Rules Every :15 x16 2 PCL/J (L-M) 2min Rest 3 Pull Ups 2min Rest 3 Burpees 2min Rest 3/2 Bike Cals Extras: 2x20 Rear delt DB raise Crossover Symmetry ...

24 Jan 2021

WOD 1/25/21

Warm Up: :15 Speed Jumps :15 Burpees to plate :15 Plate to OH :15 ASQ X4 Plank Series “Guantanamo Bay” 2:00 Row (distance) 1:00 DUs 2:00 Row (distance) 1:00 Tuck Ups 2:00 Row (distance) 1:00 Wall Balls X3 Extras: OTM-Alt-10min 10 T2B 7 DBL KB FSQ ...

22 Jan 2021

WOD 1/23/21

Warm Up: :15 Jumping Jacks :15 KB Swings :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "WarHeads" 21 KB SN(M) 15 Bike 9 HSPUs x3 9 KB Push Press (9R/9L) 15 Bike 21 Wall Balls x3 -FT- Extras: Crossover Symmetry ...