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

12 May 2021

WOD 5/13/21

Warm Up: :15 Low Jumps :15 burpees to plate :15 ASQ :15 Plate G2O X4 Banded pull aparts "Running Barbara" 800m Run 20 Pull Ups 30 Push Ups 40 Sit Ups 50 ASQ 3min Rest x3 Extras: 3x15 Cable Face pulls  10-20-30 Tricep Ext KB curl ...

11 May 2021

WOD 5/12/21

Warm Up: old man Wrist mobility 6 1-leg glutes bridge  6 1 ¼ ASQ 8 Down dog toe touches 16 Single Unders 6mins Strength: 5-5-5-5-5 FSQ E3M "Body Like a Backroad" 15 RKBS 12 FR Reverse Lunges (1KB) 45 DUs 10min AMRAP *Lunges 6/6 Extras: 20 Wall Balls 15 GHD sit ups X3 ...

10 May 2021

WOD 5/11/21

Warm Up: banded pull apart  1st rib mobility :60/side  :20 empty bar press :20 face pulls banded :20 ASQ  X4 Strength: 5-5-5-5-5 Strict Press E2M "Twig Transformation" OTM- 10min-Alt 5-3 Weighted Pull Ups Mod:10-12 Supinated Bent Over Rows 3/3 DB PP (HAP) OTM- 8min-Alt 6/8 Cal Ski 8 Two Push Up Burpees Extras: 10/10 1-arm DB Row 10 Dips X4 2x20 Rear Dept DB Raise ...

09 May 2021

WOD 5/10/21

Warm Up: 5 Mini band side step 5 mini band ASQ (Both around knees) X2 5 Barbell GM 5 Temp BSQ 10 Moving Planks 6min Strength: 5-5-5-5-5 BSQ E3M "Dirty" 15-12-9-6-3 Clean (squat)(M) DB sit ups (M) -FT- Extras: :15/:15x8  Weighted Split Squats 1x100 KB Glute bridges ...

07 May 2021

WOD 5/8/21

Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push Ups X4 :12/:12 x4 Hollow/Superman "Mixed Bag" 800m Run 75 Wall Balls 100’ DBL KB Walking lunge 75 DUs 100 Hollow Rocks 800m Run -FT- Extras: Mobility ...

06 May 2021

WOD 5/7/21

Warm Up: Coach led: Tall Jerk+Jerk Balance+ Press in split (3+3+3) x3 Strength: 15min to work up 1RM Split Jerk "Adonis" 20 Strict Pull ups 20 1-arm DB Press 20 Pull ups 20 1-arm DB PP 20 C2B 20 DB Split Snatch -FT- Extras: 3:00/1:00x3 Gun Show Crossover Symmetry ...

05 May 2021

WOD 5/6/21

Warm Up: Old man warm up Vaughn Warm up Bergener Warm up "Flavor of the Week" OTM-20mins Odds:1 PCL (H) Even: New movements on the even rounds… Rd2: 10 Burpees over the bar Rd4: 20 Wall Balls Rd6: 20 -V ups Rd8: 20 Med Ball Cleans Rd10: 12 Med Ball V-Ups x2 Extras: OTM-Alt 10min 10 GHD Sit ups 10 DBL KB...

04 May 2021

WOD 5/5/21

Warm Up: ankle flossing 5min to compete running drills OTM -alt-8mins 7 burpees 100m run "Jerry" “Jerry” 1 Mile Run 2k Row 1 Mile Run -FT- Extras: 5min bike (flush the legs) ...

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 ...