WOD ARchive

October 1, 2022

Pick your partner 40:00 TC

BUY IN: 2,022 meter row

Then complete 4 rounds of:

31 mountain climbers

31 DB shoulder to overhead

31 burpees

31 hang clean and Jerks

31 deadlifts

BUY OUT: 2,022 meter row

(RX- 40/25) (M- 35/20)

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March 20, 2023

Complete 5 rounds of: 15 DB left arm snatches 15 DB right arm snatches 25…

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March 18, 2023

Pick your partner; 20 Bench Presses 3 Rope Climbs 8 Snatches 20 Calorie Bike (RX-135/95)…

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March 17, 2023

Complete 5 rounds for time of: 12 Front Squats 15 Pull Ups 20 Wall Ball…

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Amazing gym, great coach. Very welcoming and helpful. I’ve seen such great results since starting RedZone Fitness and ML CrossFit. Everyone makes you feel like family!

I love this gym. It is my favorite place in town and keeps me fit and happy. The members are nice and so are the owners/trainers.

Great facility with nice people. I felt very welcome and got a wrecker of a workout!

I can't imagine being a member anywhere else.

The BEST! Awesome supportive environment that's judgement/ego free! Love the entire MLCF family!

Everyone is so friendly and approachable! Mike is an excellent crossfit instructor, safety and technique are so important to him!

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