WOD ARchive

November 7, 2023

HERO WOD

“Liam”

For time:

800 Meter Plate Run

100 Toes to Bar

50 Front Squats

10 Rope Climbs

800 Meter Plate Run

(RX-45/35) (M-35/25)

(RX-155/105) (M-125/80)

You may partition the 100, 50, 10 as needed!

Previous WOD's

July 11, 2025

Complete for time: Complete 6 rounds of: 10 Calorie Ski Erg 10 Calorie Bike 10…

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July 10, 2025

Buy In: 800 Meter Run Complete 4 rounds of: 12 Pull Ups 12 DB Step…

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July 9, 2025

Complete 5 rounds of: 10 Push Presses 15 Bar Dips 20/18 Calorie Bike (RX-135/95) (M-115/75)

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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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