WOD ARchive

January 4, 2025

Pick your partner

BUY IN: 6 rounds of

250 M. Row

3 over the rower Burpees

THEN COMPLETE 10 rounds of:

10 Pull Ups

20 SDLHP

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

30 KB Swings

(RX-55/35)(M-45/30)

BUY OUT:

1 Mile Treadmill Run

Previous WOD's

April 26, 2025

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

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April 25, 2025

Complete for time: 500 Meter Farmers Carry 100 SL Sit Ups 500 Meter DBL Waiters…

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April 24, 2025

Complete 8 rounds for time: 300 Meter Ski Erg 15 KB Swings 10 Pull Ups…

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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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