WOD ARchive

December 27, 2023

Complete 3 rounds of:

40 Calorie Bike

30 SL Sit Ups

20 KB Swings

10 Deadlifts

(RX-225/150) (M-180/120)

(RX-55/35) (M-45/30)

Previous WOD's

Complete 6 rounds of: 3 Bar Muscle Ups 6 Box Jump Overs 9 Wall Ball…

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Complete for time: 1000/850 Meter Row 21 Overhead Squats 750/650 Meter Row 15 Overhead Squats…

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

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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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MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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

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