WOD ARchive

May 4, 2024

Partner Up

Complete 30 rounds of:

3 Bar facing Burpees

3 Power Cleans

3 Front Squats

3 Push Jerks

3 Bar facing Burpees

(RX-135/95) (M-115/75)

*Every 5 minutes stop and complete 100 meter partner run

*Switch after completing 1 full round

Previous WOD's

September 10, 2024

25:00 EMOM 0-1:00–6 DB Devil Presses 1:00-2:00—-12 DB Squats 2:00-3:00—15 HR Push Ups 3-4:00—10 DB…

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September 9, 2024

Complete 5 rounds of: 2 Mile Assault Bike 400 Meter Run

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September 7, 2024

Partner Up: Complete 7 rounds of: 40 Wall Ball Sit Ups(20/14) 30 Calorie Bike 20…

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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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