WOD ARchive

November 4, 2024

Complete this EMOM:

Every 2:00

0:00-8:00

13/9 Calorie Row

10 Military Push Ups/ Squats

8:00-16:00

12/ 9 Calorie Bike

6 BB Hang Clean &Press

(RX-115/80)(M-95/65)

16:00-24:00

13/9 Calorie Row

12 DB Alt. Snatches

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

24:00-32:00

12/9 Calorie Bike

12 Box Jumps

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

Previous WOD's

December 2, 2024

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

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November 29, 2024

“Dirty 30” Complete for time: 30 Box Jumps(24/20-20/18) 30 Jumping Pull Ups 30 KB Swings…

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November 28, 2024

Pick your own partner/ 5am & 9am Complete 30 rounds of: 3 over the bar…

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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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