WOD ARchive

September 2, 2024

For Time (with a Partner):

Start time: 9:15am

“GOOSE”

106 Deadlifts

(RX-135/95) (M-115/80)

Then, 7 rounds of:

4 Rope Climbs (15 ft)

16 Thrusters

(RX-135/95) (M-115/80)

16 Kettlebell Swings

(RX-70/45) (M-55/35)

Then, 400 meter Run with a plate (together, both partners carry a plate

(RX-45/25) (M-35/15)

HAPPY LABOR DAY

Previous WOD's

April 29, 2025

Complete 3 rounds of: 40 Burpees 200 Double Unders

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April 28, 2025

Complete for time: 800 Meter Run 25 No Drop Power Cleans 1 Mile Run 25…

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April 26, 2025

Complete 4 rounds of: 5 Wall Walks 10 Front Squats 15 KB Swings 200 Meter…

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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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