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 Oct 2021

WOD 10/5/21

Warm Up: Old Man Running Drills "Zingers" 3 Rounds: 15 Power Cleans (135/95) 20 Push-ups 2 Rounds: 27/21 Cal Row 75 Double-unders 1 Round: 50/35 Cal Bike -FT- *Repeat 7/18/19Formerly named: “Undercover” Extras: 4x50’ Seal Walks 3x15 Banded Oblique Twists ...

03 Oct 2021

WOD 10/4/21

Warm Up: 10 Lat Bar Jumps 5 RDL 5 ASQ 5 Jump Downs/5 Kneeling Jumps 20 Flutter kicks 5mins Strength: Every :90 x10 Power clean +Clean "Honey Bun" OTM-ALT x10 Odd:20 Wall Balls Even:12 FR Lunges (L-M) (No rest...

01 Oct 2021

WOD 10/2/21

Warm Up: :15 ASQ :15 Bent Over Row :15 DL :15 Push Ups X4 :12 Swimmer Kicks :12 Hollow Rocks x4 "A Little Bit of Heaven" 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups FSQ (M) Strict Dips DL (L) -FT- Suggested (185/125) ...

30 Sep 2021

WOD 10/1/21

Strength: OTM-8min-Alt Odd:50’ Sandbag Carry Even:50’ Farmer Handles *Both HAP "You, Me, & Dupree" Teams of 3 P1:50’ Hi Sled Push P2:50’ Lo Sled Push P3: Rotate in 15min AMRAP Extras: 4x8 Hip Ext Floss Calves ...

29 Sep 2021

WOD 9/30/21

Warm Up: Old Man  :15 Low Jumps :15 RKBs :15 Hollow Rocks :15 Downdog toe touch x4 "Raising Helen" 400m Run 50’ Walking KB Lunges 15 Cal Ski 50’ KB FR Carry 20min AMRAP Extras: 3x15 GHD Sit ups 3x15 Reverse Hyper ...

28 Sep 2021

WOD 9/29/21

https://www.youtube.com/watch?v=CEVOoM5js4c Warm Up: Super D Shoulders 30/20/30 5 min TGU Strength: E:90 x7 PSN+2 HPSN+OHS WOD 8 Mile Pull Up/Dip Complex Max Set Strict Pull Ups 1 min Rest Max Set Strict Dips 1 min Rest x3 Extras: 12 Low Row 8 Arnold Press X3 Crossover symmetry ...

27 Sep 2021

WOD 9/28/31

Warm Up: Old Man :15 Single Unders :15 Reverse Lunge :15 Tuck Ups :15 Squat Hold x4 "Rock The Kasbah" 50 RKBs (M-H) 50 Sit ups 100 DUs  3RFT Extras: 500m Bike Erg 1min rest x10 ...

26 Sep 2021

WOD 9/27/21

Warm Up: 10 Lat Bar Jumps 5 RDL 5 Jump Downs/5 Kneeling Jumps 20 Flutter kicks 5mins Strength: E3M x4 5 Power Cleans (TnG) "Fool's Gold" 9 DB Sqt Cleans (M) 12 DB Step ups (M) 15 Burpees 3RFT *DBL DBs Extras: :60 HS Hold 16 Alt DB OH Press 2:00 Rest x3 2x20 REar Delt DB Raise ...

26 Sep 2021

Ninja Recognition: Jackie Gray

Why Jackie? In the beginning of Jackie’s journey exercise wasn’t in her everyday routine. When Jackie first joined CrossFit 8 Mile she wasn’t one for gab. She came in (only with Jon), did the workout and left. Now she's fully opened up and embraced all aspects...

24 Sep 2021

WOD 9/25/21

Warm Up: Super D Shoulders Pull aparts 400m run "The Thirteen" 26 Calories 8 Strict Pull Ups 21 S2OH (95/65) 13 Rounds Time Cap:60mins Extras: Crossover Symmetry ...