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

09 Mar 2021

WOD 3/10/21

Warm Up: Old man :20 Ski :20 Lunge :20 1-leg V-Up X4 :12 Superman :12 Hollow hold x4 "Stomp The Yard" 3 Dball 6 T2B 12 Wall Balls 250m Ski 15min AMRAP Post WOD: Post WOD:  :30/:30x6  Weighted Planks Extras: 50’  weighted Lunge 10 DBL KB CL/J x4 3x15 Reverse Hyper ...

08 Mar 2021

WOD 3/9/21

Warm Up: Old man warm up :15 Butt kickers :15 ASQ :15 Push Ups :15 Cossack Sqt x4 "Save The Last Dance" Workout #1 1 Rope Climb 10 Cal Bike 12min AMRAP 5min Rest Workout #2: 500m Row 2min Rest x3 Extras: 30 DUs 7 Burpees 5RFT ...

08 Mar 2021

Ninja Recognition: Stefanie Levy

Why Stefanie: The coaches selected Stefanie for our Ninja Recognition because we were impressed with her humility and constant desire to improve.  After joining Crossfit 8 Mile in August, Stefanie reframed her mentality around nutrition and workouts and has boasted a 25 pound weight loss from...

07 Mar 2021

WOD 3/8/21

Warm Up: 30/20/30 Vaughn warm up Wrist Mobility Strength: 5x5 BSQ (15mins) "Step Up" 1 Rd of “DT” (M-H) 8 DBL DB Step ups (L) 1 Rd of “DT” (M-H) 12 DBL DB Step ups (L) 1 Rd of “DT” (M-H) 16 DBL DB Step ups (L) -FT- Suggested: 155/105 & 35/25 Extras: 10x100’ Dball Carry Crossover Symmetry ...

05 Mar 2021

WOD 3/6/21

Warm Up: :15 Lat jump over bar :15 2 Push up burpee :15 ASQ :15 Tuck Jumps X4 :12 Superman :12 Hollow hold x4 “Nostradamus” 21-15-9 Thruster (95/65) Bar Over Burpees *75 DUs after each round. -FT- -Repeat 2/16/19 ...

04 Mar 2021

WOD 3/5/21

Warm Up: 150m Row 5 GM 6 Lunges 6 1-leg V-ups 5 ASQ 6mins Strength: E2M x7 1 PCL+1 CL WOD: 1000m Row 10 DL (H) 25 Russian Twist w/ Plate (R/L=1) 20 DL (M-H) 25 Russian Twist w/ Plate (R/L=1) 30 DL (L-M) 1000m Row Extras: 3x15 Ab roll outs 3x15 Reverse Hyper ...

03 Mar 2021

WOD 3/4/21

Warm Up: Old Man :15 Low jumps :15 Hollow Hold :15 Narrow Squats :15 AKBs x4 "The Vessel With The Pestle" Option 1: 3:00/1:00x5 10 Box Jump 5 V-Ups 10 Pistols Option 2: 3:00/1:00x5 10 Step Ups 10 Sit ups 15 ASQ Extras: 3 1H KB Swing 3 1H KB CL 3 1H KB FSQ 3 1H KB Press -then opposite side  x5 ...

02 Mar 2021

WOD 3/3/21

Warm Up: :15 Single Unders :15 Banded V-ups :15 DB DL  :15 Goblet Sqt X4 :12 Superman :12 Hollow hold x4 Crossfit Open 18.1 CrossFit Open 18.1 8 T2B 10 DB HPCL/J (50/35) 14/12 Cal Row 20 min AMRAP Extras: OTM-5min 7 DBL KB FSQ 3x15 Reverse Hyper ...

01 Mar 2021

WOD 3/2/21

Warm Up: :15 Active Hang :15 ASQ :15 Push ups :15 Plank X4 Banded Pull aparts Strength: :15/:45 Rest x7 MUs/Pull Ups HSPUs/DB Press *Pick one* "Wind Breaker" 3min Window/3min Rest 35 Cal Bike Max Burpee Pull Up 3min Window/3min Rest 25 Cal Bike Max Burpee Pull Up 3min Window 15 Cal Bike Max Burpee Pull Up -Repeat 2/12/19 Extras: 15 Low Row 15 GHD Sit ups 15/15 DB Tricep Kickback x3 ...

28 Feb 2021

WOD 3/1/21

https://www.youtube.com/watch?v=J-KZ3ypuMtY Warm Up: 50 Single Unders 10 AKBs 10 Banded Oblique Twists (per side) 10 Push ups 15 ASQ 7min "Ring The Bell" 6 KB Snatch into Lunge 150m Ski --5 Rds--  10 Goblet Squat 10 W.Sit ups --4 Rounds-- 7 KB Explosive DL 10 Tuck Ups --3 Rds-- 25 Swings 40 Maltese KB Cross --2Rds-- Extras: 4x8 Back Ext:30/:30x6 Banded Plank ...