September 24, 2018

LOOKING FOR A FUN TIME?

REMINDER:  MLCF & REDZONE with both be closed this coming Saturday.  The Robin Vogel 5K / 10K Run starts at 10am and the Millikin Football tailgate starts at 3:30pm.  Contact ML or Puff for details.  

Complete for time:

30 HR Push Ups

800 Meter Run

10 Rope Climbs

30 HR Push Ups

800 Meter Run

10 Rope Climbs

30 HR Push Ups

800 Meter Run

 

 

September 19, 2018

Important Information:  Thursday, Friday and Saturday wods will be posted on MLCF Facebook page and at the gym, not on this web-site.

Wednesday: 

Complete this 25 minute AMRAP of:

5 Calorie Assault Bike

10 Knees to Elbows

15 HR Push Ups

 20 Alternating Lunge Steps in place

 

September 18, 2018

"Christine"

Complete 3 rounds of:

500 Meter Row

12 Bodyweight Deadlifts

21 Box Jumps (20/18)

September 17, 2018

Complete 10 rounds for time of:

10 Back Squats (135/95)

100 Meter Run

September 15, 2018

PICK YOUR OWN PARTNER:

Complete for time:

Complete 6 Rounds for time of:

10 Push Jerks off the rack (135/95)

20 Back Squats off the rack (135/95)

20 Jump Boxes (24'/20")

50 Calorie Row