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

March 19, 2025

Complete 21-15-9 reps: Toes to Bar Burpee Box Jump Overs Calorie Bike (RX-30/24”) (M-24/20”)

Continue Reading »

March 18, 2025

Complete 4 rounds of: 50 Ball Squats 10 Military Push Ups 400 Meter Run

Continue Reading »

March 17, 2025

For Time: Complete 3 rounds of: 7 Rope Climbs 15 Bench Presses 21 Calorie Ski…

Continue Reading »

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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