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

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 ...

26 Feb 2021

WOD 2/27/21

Warm Up: Old man :15 Lat jump over bar :15 2 Push up burpee :15 ASQ :15 Tuck Jumps X4 :12 Superman :12 Hollow hold x4 "Big Little Lies" 1,000m Row 90 DUs 80 Sit ups 70 Push Ups 60 Wall Balls 50 HPCL (L) 40 PP 30 PJ 20 Pull ups 10 Burpees to a target -FT- Recommended (95/65) ...