WOD ARchive

July 29, 2023

Individual for time:

50 Pull Ups

50 Calorie Bike

50 Wall Ball Sit Ups (20/14)

50 Calorie Row

50 Push Jerks

50 Calorie ski Erg

(RX-115/75) (M-95/65)

Previous WOD's

Complete 21-15-9 reps: Toes to Bar Burpee Box Jump Overs Calorie Bike (RX-30/24”) (M-24/20”)

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Complete 4 rounds of: 50 Ball Squats 10 Military Push Ups 400 Meter Run

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For Time: Complete 3 rounds of: 7 Rope Climbs 15 Bench Presses 21 Calorie Ski…

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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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MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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

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