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

11 Dec 2020

WOD 12/12/20

Warm Up: Old Man 150m Row 10 Banded Face pulls 8 RKBS 6 1-lep V-ups 4 Burpees 5min AMRAP "Chinese Finger Trap" 500m Row 10 MUs 500m Row 30 KB Snatch 500m Row 50 Weighted Step ups 500m Row 30 KB Snatch 500m Row 10 MUs 500m Row -FT- ...

10 Dec 2020

WOD 12/11/20

Warm Up: 30 Single Unders 10 Push Ups 10 AKBS 5 Presses OH (5R/5L) 7min AMRAP Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Lincoln Logs" 75 DUs 50 ASQ 25 HR Push ups 2RFT Extras: OTM-10min 2 Manmakers ...

09 Dec 2020

WOD 12/10/20

Warm Up: Old Man Rowling 10 Frames -burpees after each round "Barrel of Monkey" OTM-20min 15/12 Cal Row 15 Med Ball Clean 15 T2B 15 Ring Rows/Body Rows Post WOD: Weighted Plank :30/:30x6 Extras: 3x15 Reverse Hyper Crossover Symmetry ...

08 Dec 2020

WOD 12/9/20

Warm Up: :15 JJ :15 Jump squat to a plate :15 Burpees to  a plate :15 1-Leg V-Ups X4 20-Mini Band Empty BSQ Strength: 5-5-5+ BSQ 15mins "Play-Doh" 10 DBL DB DL 8 Cal Bike 10 DB Goblet Squat 8 Cal Bike 10 Hang DB PCL (1-arm) 8 Cal Bike 3RFT Extras: 1x100 Banded GM 4x10 DBL KB OH Sit ups ...

07 Dec 2020

WOD 12/8/20

Warm Up: Super D Shoulders Banded Pull aparts :20 Ski :10 Push Ups :20 Jumping Jacks :10 Jumping Pull Ups x2 “Kaleidoscope” 5min AMRAP 3 Strict pull ups 6 Dips 5 min AMRAP 6 Pull ups 9 Burpees 5min AMRAP 5 Cal Ski 10 V-ups 5min AMRAP 10 Cal Ski 20 Sit -ups Extras: 2x20 Rear Delt Db raise Crossover Symmetry ...

06 Dec 2020

WOD 12/7/20

Warm Up: 150m Row 10 ASQ :10 Down Dog Hold 10 Cursety Sqts 6min AMRAP Strength: 5-5-5+ FSQ 15mins "Trouble" 8 DBL KB Cleans 8 FR Reverse Lunge 500m Row 14min AMRAP Extras: 30 DUs 15 GHD Sit ups x3 3x15 Reverse Hyper ...

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 ...