WOD ARchive

September 9, 2023

Individual wod Saturday:

“Filthy Fifty”

50 box jumps

50 jumping pull ups

50 KB swings

50 walking lunges

50 Knees to elbow

50 push presses

50 Goodmornings 45/35

50 wall balls 20/14

50 Burpees

50 Double Unders

(RX-24”/20”)(M-20”/18”)

KB (RX/M-35/25)

Push Press (RX/M-45/35)

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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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April 25, 2025

Complete for time: 500 Meter Farmers Carry 100 SL Sit Ups 500 Meter DBL Waiters…

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April 24, 2025

Complete 8 rounds for time: 300 Meter Ski Erg 15 KB Swings 10 Pull Ups…

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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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