WOD ARchive

May 25, 2024

Complete for Time:

50 Flat Bench Presses

50 Jump Boxes

50 Burpees

50 Wall Balls (shot only)

50 KB Swings

.5 Mile Run

(RX-115/75) (M-95/65)

(RX-24/20) (M-20/18)

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

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Bottom – top

Previous WOD's

June 17, 2025

Complete this 20:00 EMOM: 0-1:00—2 Rope Climbs 1:00-2:00—-3 Clean & Jerks (RX-185/125) (M-150/100)

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June 16, 2025

Complete 6 rounds of: 3 Power Snatches 10 Toes to Bar 20 Calorie Bike (RX-135/95)…

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June 14, 2025

For time: 1000 meter row 40 Wall Balls 20/14 800 meter row 30 Wall Balls…

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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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