WOD ARchive

January 1, 2025

Partner Up

Buy In: 1 Mile Treadmill Run

(800 M. Each)

Then Complete 20 Rounds of:

10 Wall Balls 10’(14/10)

10 DB Push Presses

10 Box Jump Overs

10 WB Sit Ups

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

(RX-24/20”)(M-20/18”)

Buy Out: 1 Mile Run

Previous WOD's

May 14, 2025

Complete for time: 21-18-15-12-9-6-3 reps of: DB Bench Presses Side Bench Push Ups Calorie Row…

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May 13, 2025

Complete 10 rounds of: 10 Calorie Bike 10 DB Thrusters (RX-(55/35) (M-45/30)

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May 12, 2025

Complete this 30:00 EMOM: 0 – 1:00 = 15 KB Swings 1:00 – 2:00 =…

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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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Friday: 5:00 am – 5:00 pm

Saturday: 7:30 am – 11:00 am

Sunday: 9:00 am – 11:00 am

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