WOD ARchive

November 14, 2024

Complete 20-15-10-5 reps of:

Sumo Deadlift High Pulls

Military Push Ups

DB Push Presses

Jump Box

(RX-95/65) (75/55)

(55/35) (45/30)

(RX-30”/24”) (M-24/20”)

BUY OUT: 100/85 Calorie Bike

Previous WOD's

June 11, 2025

Complete this 20:00 AMRAP: 15 Box Jump Overs 10 DB Snatches 5 Handstand Push Ups…

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June 10, 2025

For time: 400 Meter run 400 Meter run 400 Meter run 800 Meter run 800…

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June 9, 2025

Complete this 20:00 EMOM: 2 Hang Clean Presses (RX-135/95) (M-115/75) 4 DB Devil Presses (RX-45/30)…

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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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