WOD ARchive

November 10, 2023

HERO WOD

“Josh”

For time:

21 Overhead Squats

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups

(RX-95/65) (M-75/55)

Previous WOD's

Complete this 25:00 Amrap: 30 Calorie Row 20 Burpees over Rower 10 Power Cleans (RX-165/110)…

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“Dirty 30” Complete for time: 30 Box Jumps(24/20-20/18) 30 Jumping Pull Ups 30 KB Swings…

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Pick your own partner/ 5am & 9am Complete 30 rounds of: 3 over the bar…

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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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MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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

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