WOD ARchive

August 12, 2023

Pick your own PARTNER wod:

400 meter sandbag carry

80 sandbag squats

80 sandbag step ups 20”

80 synchro lateral jump over SB

800 meter run

60 sandbag squats

60 sandbag step ups

60 synchro lat. jump over SB

1200 meter run

40 sandbag squats

40 sandbag step ups

40 synchro lat jump over SB

Ladies = 40 lbs

Men = 60 lbs

Previous WOD's

April 29, 2025

Complete 3 rounds of: 40 Burpees 200 Double Unders

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April 28, 2025

Complete for time: 800 Meter Run 25 No Drop Power Cleans 1 Mile Run 25…

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April 26, 2025

Complete 4 rounds of: 5 Wall Walks 10 Front Squats 15 KB Swings 200 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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