WOD ARchive

January 31, 2023

For time:

1000 meter row

Then 14 rounds of:

5 pull ups

4 burpee box jumps

3 cleans

(RX-24”/20”) (M-20”/18”)

(RX-185/135) (150/100)

Previous WOD's

Complete for time: 21-18-15-12-9-6-3 reps of: DB Bench Presses Side Bench Push Ups Calorie Row…

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Complete 10 rounds of: 10 Calorie Bike 10 DB Thrusters (RX-(55/35) (M-45/30)

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Complete this 30:00 EMOM: 0 – 1:00 = 15 KB Swings 1:00 – 2:00 =…

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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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MLCrossFit is Decatur Illinois’ Best CrossFit Facility

  • (217) 412-1701
  • 715 Southside Drive
    Decatur, IL 62521

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