WOD ARchive

January 24, 2025

Complete 21-18-15-12-9-6-3 reps:

Alternating DB Snatches

Bar Dips

Wall Balls 10’/9’

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

(RX-20/14)

Previous WOD's

June 17, 2025

Complete this 20:00 EMOM: 0-1:00—2 Rope Climbs 1:00-2:00—-3 Clean & Jerks (RX-185/125) (M-150/100)

June 16, 2025

Complete 6 rounds of: 3 Power Snatches 10 Toes to Bar 20 Calorie Bike (RX-135/95)…

June 14, 2025

For time: 1000 meter row 40 Wall Balls 20/14 800 meter row 30 Wall Balls…

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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WOD ARchive

January 24, 2025

Previous WOD's

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