WOD
CrossFit WOD, June 5, 2025
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
6 x 3 Climbing
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
1 x 5 70%
3 x 5 75%
1 x 5 80%
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
5 x 5 76% same weight all sets
2 x 4 65%
2 x 4 70%
CrossFit WOD, June 1, 2025
2 rounds
1000 m run
15 Burpee Box Jumps
10000m ski erg
15 KBS
1000 m row
CrossFit WOD, May 30, 2025
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
3 Rounds
25 Over the Bar Burpees
15 Push Press (115/85)
600m Run
CrossFit WOD, May 29, 2025
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
6 x 2 Climbing
6 x 3 ClimbingvTnG
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
3 x 5 75% same weight all sets
5 Rounds For Time:
5 Clean &Jerks (135/95)
400360m Row
CrossFit WOD, May 27, 2025
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
3 x 5 70%
2 x 5 75%
add weight each set
2 x 5
2 x 4
1 x 3
1 x 2
1×1