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

04 Dec 2020

WOD 12/5/20

Warm Up: :15 Jumping Jacks :15 Med ball Clean :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "Kill Bill Vol1" 10min AMRAP 4 FSQ (M-H) 8 Burpees 10min AMRAP 10 Wall Balls 5 Ski Cals 10min AMRAP 20 Lunge 40 DUs ...

04 Dec 2020

Ninja Recognition

Mario Martin Why Mario? To many, the athletes that stand out are those throwing around heavy weights and performing Instagram worthy gymnastic tricks. But to those of us at CrossFit 8 mile, a stand out athlete is one who not only gives his all in workouts but...

03 Dec 2020

WOD 12/4/20

Warm Up: :15 Plank :15 Superman :15 Side Plank-R :15 Side Plank-L X4 Increasing by 1 rep -4mins DL Push Ups Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Cradle 2 The Grave" Pick 1: 1 MU 1 Dball to shoulder 30RFT OR 3 Burpees Pull Ups 7 AKBs 15 RFT Extras: 3x15 Reverse Hyper 4x10 Dips Crossover Symmetry ...

02 Dec 2020

WOD 12/3/20

Warm Up: OTM-Alt-8min 5 DL+5 High Pulls+5 FSQ 60 Single Unders "Bloodsport" 250m Row 10 Cleans (135/95) 250m Row 8 Cleans (165/115) 250m Row 6 Cleans (185/125) 250m Row 4 Cleans (225/145) 250m Row 2 Cleans (245/155) -FT- Extras: OTM-10min 10 H-wall Balls ...

01 Dec 2020

WOD 12/2/20

Warm Up: Old Man *As a group 30 ASQ Mini Band Squat Series* 10 kicks forward/side/back -each side  X2 Strength: 5-5-5+ BSQ 15mins "Kung Fu Panda" 15-12-9-6-3 Bike Cal T2B DUs (x2) -FT- Extras: E2Mx4 100’ Suitcase Walking Lunge ...

30 Nov 2020

WOD 12/1/20

Warm Up: Banded Pull aparts :20 RKBs :20 Burpees :20 JJ x4 "DT" “DT” 12 DL 9 HPCL 6 Jerks 5RFT (155/105) Post WOD: Post WOD: :30 Seated DBL DB Press :30 Banded Pull aparts x4 Extras: 5-5-5+ Bench 4x10 Dips Crossover Symmetry ...

29 Nov 2020

WOD 11/30/20

Warm Up: :15 JJ :15 Med Ball Cleans :15 Down Dog Toe Touches :15 Lunges x4 :12 Superman Hold :12 Hollow Hold X4 Strength: 5-5-5+ FSQ 15mins "Rumble in the Bronx" 1000m Row 50 Wall Balls (H) 30 Pull Ups -FT- Extras: 3x15 GHD Sit ups 3x8 1-arm DB Row ...

27 Nov 2020

WOD 11/28/20

Warm Up: :15 Jumping Jacks :15 Swing+Squat :15 Push ups :15 Flutter Kicks X4 :12 Superman Hold :12 Hollow Hold X4 "The Valiant Tailor" 3 MUs 6 AKBS (M-H) 9 T2B 12 Box Jumps 8RFT ...

26 Nov 2020

WOD 11/27/20

Warm Up: 3 DL+3 HPCL+3 FSQ+3 Presses 10 Banded Face pulls 6 Lunges 3 Inchworms +Push up 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Bluebird" 30 Clusters -FT- (M) Extras: OTM-5min 3 DB Lungster Crossover Symmetry ...

25 Nov 2020

WOD 11/26/20

Warm Up: :20 Single Unders :20 Lunges :20 Banded Upright Row x3 Bring Sally Up:ASQ "Rapunzel" OTM-Alt-30min 30 DUs 10/8 Cal Bike 15/12 Cal Row Post WOD: :15 Toe Reaches :15 Giant Flutter Kicks :15 Sit ups :15 rest  X5 Extras: Apple Pie ...