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CrossFit WOD, June 5, 2025

CrossFit – Thu, Jun 5

Floor Press (5- 5 – 4 – 4 -3 – 2- 1)

add weight each set

2 x 5

2 x 4

1 x 3

1 x 2

1×1

Metcon (Calories)

5 Rounds x AMRAP 2:
ADV RX 3 Rope Climbs, RX 10 Pull-ups
Echo Bike in Remaining Time

5 Rounds x AMRAP 2:
60 DU
Row in Remaining Time

5 Rounds x AMRAP 2:
30 AbMat Sit-ups
Row in Remaining Time

5 Rounds x AMRAP 2:
100m Farmer’s Carry, 35 / 25 lbs
Echo Bike in Remaining Time

Score: Total Calories

AEROBIC ENDURANCE & MUSCULAR ENDURANCE

CrossFit WOD, June 4, 2025

CrossFit – Wed, Jun 4

Power Snatch (6 x 3 Climbing)

6 x 3 Climbing

Metcon (AMRAP – Reps)

5 Rounds x AMRAP 4:
600m Run
Max Power Cleans 155/105

Score: Total Power Clean Reps

RX 135/95

AEROBIC POWER [LACTATE THRESHOLD]

CrossFit WOD, June 3, 2025

CrossFit – Tue, Jun 3

Front Squat (5 x 5 )

1 x 5 70%

3 x 5 75%

1 x 5 80%

Metcon (Time)

For Time:
120/100 Calorie Row

Every 2 Minutes [Starting at 2:00]:
10 Lateral Burpees Over Rower

AEROBIC POWER [VO2 MAX]

CrossFit WOD, June 2, 2025

CrossFit – Mon, Jun 2

Shoulder Press (5 x 5 76%)

5 x 5 76% same weight all sets

Back Squat (4 x 4)

2 x 4 65%

2 x 4 70%

CrossFit WOD, June 1, 2025

CrossFit – Sun, Jun 1

Metcon (Time)

2 rounds

1000 m run

15 Burpee Box Jumps

10000m ski erg

15 KBS

1000 m row

CrossFit WOD, May 30, 2025

CrossFit – Fri, May 30

Come join us this Sunday

Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

Shoulder Press (10 x 1 92-93%)
Metcon (Time)

3 Rounds

25 Over the Bar Burpees

15 Push Press (115/85)

600m Run

CrossFit WOD, May 29, 2025

CrossFit – Thu, May 29

Join us this Sunday

Reminder: Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

Floor Press (6 x 2 Climbing)

6 x 2 Climbing

Deadlift (6 x 3 add weight )

6 x 3 ClimbingvTnG

Metcon (Time)

Partner WOD

Cash In: 60/48 Calorie Bike

4 Rounds

40 Alternating DB Snatch 50/35

40 DB Reverse Lunges 50/35 (one DB)

Cash Out: 60/48 Calorie Bike

CrossFit WOD, May 28, 2025

CrossFit – Wed, May 28

Clean and Jerk (3 x 5 75%)

3 x 5 75% same weight all sets

Metcon (Time)

5 Rounds For Time:

5 Clean &Jerks (135/95)

400360m Row

CrossFit WOD, May 27, 2025

CrossFit – Tue, May 27

Join us this Sunday

Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery

Front Squat (5 x 5)

3 x 5 70%

2 x 5 75%

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