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WOD – CrossFit – Friday – 04/28/17

A. Squat clean:
Heavy triple. Not ‘TnG’ but set must be compete within 20 sec of starting.
Post Load
B. For Time:
21-18-15-12-9
Front squat 135/95
Pull-ups

Bootcamp – Friday – 04/28/17

AMARAP 20:
20 Calorie Row
20 Burpees
200m Bumper Plate Carry 45/25
20 Calorie Bike
20 Double Unders (50 SIngles)
     Stagger the starting positions if needed to accomodate equipment

Bootcamp – Thursday – 04/27/17

BRING A FRIEND THURSDAY!
For Time:
400m Run
40 Goblet Squats 53/35
400m Run
40 Walking Lunges
    200m Run
    20 HR Push-ups
    200m Run
    20 Sit-ups
        100m Run
        10 Ring Rows
        100m Run
        10 DB Man Makers 40/25

WOD – CrossFit – Thursday – 04/27/17

Teams of 2:
300 calories on Bike* (240 cal for female teams, 265 cal for female/male teams)
100 Burpee box jump overs. Rep for rep
20 100m Runs. 10 each. Switch every 100m
60 Squat cleans 135/95. Switch every 3 reps
         *Bike for 2 minutes on, 2 minutes off.

Bootcamp – Wednesday – 04/25/17

A. AMRAP 8:
200m Run
6 HSPU’s OR 3 Wall Walks OR 6 WTF’s
B. AMRAP 8:
8 Box Jump Overs 24/20
12 DB Snatch
C. AMRAP 8:
15 Med-ball Cleans
8 Knees To Elbows
   (Rest period btwn AMRAP’s is at Coaches Discretion)

WOD – CrossFit – Wednesday – 04/26/17

AMRAP 22:
Row 10 Calories
20 Power snatches 135/95
Bike 10 Calories
20 Power cleans 185/125
Run 200m
20 Deadlifts 225/155
3 Rope climbs / 15 ring rows

WOD – CrossFit – Tuesday – 04/25/17

A. 4 RFT:
Run 400m
25 STO 95/65
50 Dubs / 100 singles
– rest 1 min bet rounds
– rest as needed
B. 4 Sets (NFT):
20 ‘Unrboken’ Goblet squats
25 Abmat sit-ups

Bootcamp – Tuesday – 04/25/17

A. 5 Sets, not for time:
10 HR Pushups
5-8 strict pullups/8-12 ring rows
B. 2 RFT: (25 min time cap)
50/40 Calorie row
40 KB Swings 53/35
30 SHLHP 70/53
20 Wallballs 20/14

WOD – CrossFit – Monday – 04/24/17

A. 6 Sets, Not for time:
10 HR Pushups
5-8 Strict pull-ups / 8-12 ring rows
B. 2 RFT: (25 min time cap)
50/40 Calorie row
40 KB swings 53/35
30 SHLHP 95/65
20 Wallballs 20/14

Bootcamp – Monday – 04/24/17

A. 4 RFT:
Run 400m
25 DB Push-Press
25 Dubs / 50 singles
      – rest 1 min btwn rounds (self time)
             (post time and load used for DB’s)
– rest as needed
B. 4 sets Not for time:
20 ‘Unrboken’ Air squats
25 Abmat sit-ups
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975 Gateway Blvd. Suite 106
Boynton Beach, FL 33426
Phone: (561) 702-4844

West Palm Beach Location

512 Evernia St.
West Palm Beach, FL 33401
Phone: (561) 702-4844