WOD ARchive

April 18, 2024

Complete 4 rounds for max reps:

1:00 Snatches barbell

1:00 Calorie Row

1:00 DB Box Step Ups 20”

1:00 Rest

(RX-135/85) (M-115/75)

(RX-45/30) (M-35/25)

Previous WOD's

January 23, 2025

Wod #1: 9:00 250 Meter Ski Erg 5 Push Jerks (RX-135/95) (M-115/75) 3:00 REST Wod…

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January 22, 2025

Complete this 20:00 AMRAP: 500 Meter Row 25 Wall Ball Sit Ups (14/10) 25 Box…

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January 21, 2025

Complete this 24:00 EMOM: 0-1:00–8 touch/go power cleans 1-2:00–8 burpee pull ups 2-3:00–10/9 calorie bike…

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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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