WOD ARchive

September 12, 2023

Hero Wod: “Hildy”

For Time:

100 Calorie Row

75 Thrusters (45/35)

50 Pull Ups

75 Wall Balls 20/14(10/9’)

100 Calorie Row

Previous WOD's

Complete for time: 50-40-30-20-10 reps of: Double Unders SLSit Ups Every round start with: 7…

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Complete 4 rounds of: 30 Wall Balls (20/14) 10’/9’ 400 Meter Run

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Saturday Individual WOD: For time: 21-18-15-12 reps of: Front Squats Bar Facing Burpees 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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    Decatur, IL 62521

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