WOD ARchive

December 23, 2022

“12 DAYS OF CHRISTMAS”

For time:

1- Sumo Deadlift High Pulls

2- Thrusters

3- Push Presses

4- Power Cleans

5- Power Snatches

6- Kettlebell Swings

7- Pull Ups

8- Knees to Elbows

9- Box Jumps

10- Double Unders

11- Burpees

12- Lunge Steps

Barbell(RX-75/55)

KB (RX-55/35)

Box Jumps(RX-24/20”)

Previous WOD's

June 1, 2023

Complete 5 rounds of: 20/18 Calorie Bike 30 SL Sit Ups 15 DB Box Step…

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May 31, 2023

Complete these two 10:00 wods: 1600 Meter Ski Erg Clean & Jerks for reps (RX-165/110)…

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May 30, 2023

Complete this 15:00 AMRAP: 19 wall balls (20/14)(10/9’) 19 Calorie Row 3:00 REST 800 meter…

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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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Friday: 5:00 am – 5:00 pm

Saturday: 7:30 am – 11:00 am

Sunday: 9:00 am – 11:00 am

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