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

03 May 2021

WOD 5/4/21

Warm Up: banded pull apart  1st rib mobility :60/side  :20 empty bar press :20 face pulls banded :20 ASQ  X4 Strength: E:90 x7 5 Presses "The Devil Is In The Details" 1 Devil Press (M) 8 T2B 2 Devil Press 8 T2B 3 Devil Press 8 T2B ….continue you for 5min  3min Rest 5-4-3-2-1 DB Man makers (M) 150m Ski -FT- Extras: 7x3 Weighted Pull ups Crossover Symmetry ...

02 May 2021

WOD 5/3/21

Warm Up: :15 JJ :15 ASQ :15 Reaching Spider-Man  :15  jump squats  X4 Plank Series x4 “Quartermaster” 120 Wall Balls 120 Cal Row -FT- PostWOD: :20 Crossbody V-Ups :20 Toe Reaches :20 Plank Jacks :20 Rest x4 Extras: 4x8 Back Ext 1x100 Glute Bridges ...

30 Apr 2021

WOD 5/1/21

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push Ups X4 :12/:12 x4 Hollow/Superman "Kit-Kat" Buy-In:1k Row 10 DB PCL/J (75/50) (single) 75m  DB FR walk 200m Run 8 DB PCL/J (75/50) (single) 75m  DB FR walk 200m Run 6 DB PCL/J (75/50) (single) 75m  DB FR walk 200m Run 4 DB PCL/J (75/50) (single) 75m  DB FR walk 200m Run 2 DB...

29 Apr 2021

WOD 4/30/21

Warm Up: 150m Row 10 Lat Jumps 10 Cyclist Squats 10 Barbell bent over rows 20 Flutter kicks 7mins "Every Day Is Leg Day" 500m Row 21 FSQ (L) 15 Pull ups 4RFT Extras: 4x10 DL 1x100 Glute bridges ...

28 Apr 2021

WOD 4/29/21

Warm Up: 100m Run 10 Mini Band Glute Bridge 10 normal asq 10 Assisted Pistols (foot behind) x3 "Wrecking Ball" OTM-16mins 7 BSQ 10 Russian Kettlebell swings 10 DB Sit ups Right into….. 3min  Max rep power cleans (M-H) Post WOD: Accumulate :90 of  L-Sit Extras: 15 GHD Sit ups 15 Reverse Hyper x3 ...

27 Apr 2021

WOD 4/28/21

Warm Up: Banded Pull Aparts 30 OHS  Vaughn Warm up OTM-4min- 3 reps of each SN DL+High Pull+HHPSN Strength: OTM-10min 1 PSN "Nitro" 3min AMRAP 1 Rope climb 4 Cal Bike 2min Rest 3min AMRAP 4 Cal Ski 6 Burpees Extras: E2M x4 50’ OH Walks 50 FR Walk ...

26 Apr 2021

WOD 4/27/21

Warm up: Old Man Warm Up :15 Lateral Jumps bar :15 FSQ :15 DL :15 Burpees X4 Strength: OTM-10min 1 Hang Power CL (From above the knees, not HH) "Sands Of Time" 100’ Sandbag Carry  16 T2B 8 HPCL(M) 14min AMRAP *Perform carries outside Extras: OTM-10min 10 Wall Balls ...

25 Apr 2021

WOD 4/26/21

Warm Up: Old man Ankle flossing while….. 10 Low jumps 10 ASQ 10 Plate G2OH  5mins "Loredo" 24 ASQ 24 Push Ups 24 Walking lunges 400m Run 6RFT *Repeat 4/20/19 Extras: 5x5 Weighted Pull ups 4x8 Back Ext ...

23 Apr 2021

WOD 4/24/20

Warm Up: :15 Lateral Jumps over bar :15 ASQ :15 Reaching Spiderman :15 Push Ups X4 Vaughan Warm up "City Slickers" 75m 1-arm DB Farmer Walk (H) 18 FSQ 18 Cal Row 25min AMRAP Extras: 100m Walking lunge 400m run x2 ...

22 Apr 2021

WOD 4/23/21

Warm Up: Running Drills Single KB: :10 RKBs :10 2H  KB Press :10 Goblet Squat :10 Rest  x5 "Analyze This" 3 PCL/J (135/95) 6 Bar over burpees 9 AKBS (53/35) 10 RFT Extras: :30 HS Hold :60 Rest X3 Crossover Symmetry ...