WOD ARchive

November 9, 2022

“Red Wave Wednesday”

Wod #1: 14:00 AMRAP

10/9 calorie Ski Erg

1 Rope Climb

3:00 REST

Wod #2: 14:00 AMRAP

10 DB Hang Clean & Jerks

10 Calorie Bike

(RX-45/30) (M-35/25)

Previous WOD's

April 19, 2024

Complete 3 rounds of: 50 Wall Balls 10’/9’ (20/14) 50 Lateral Burpee Box Jumps (RX-24”/20”)…

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April 18, 2024

Complete 4 rounds for max reps: 1:00 Snatches barbell 1:00 Calorie Row 1:00 DB Box…

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April 17, 2024

Complete for time: 50 Pull Ups 100 Body Squats (ball) 1 1/2 Mile Run

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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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