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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

Bootcamp – Friday – 04/21/17

A. 40-30-20-10
Double Unders (2:1 singles)
Air Squats
B. AMRAP 15:
100m Farmers carry. 50/35-ish. DB or KB (dont drop bells…set them down)
15 Burpees
15 Calorie Bike
15 Calorie Row

WOD – CrossFit – Friday – 04/21/17

A. Snatch. (8-10 min of skill work)
B. AMRAP 6:
3 Power snatch 115/75 (RX+ 135/95)
6 Bar-Facing Burpees
– Rest 6 min
C. AMRAP 6:
3 Thrusters 115/75 (RX+ 135/95)
6 Bar-Facing Burpees

WOD – CrossFit – Thursday – 04/20/17

bring-a-friend-image

BRING A FRIEND THURSDAY!

AMRAP 30:
200m Farmers carry 53/35. (Stop at 50m, 100m, 150m and 200m, and do 5 KB deadlifts)
20 Burpees
20 Calorie Bike
20 Calorie Row

Bootcamp – Thursday – 04/20/17

BRING A FRIEND THURSDAY
A) 20-15-10-5
Pull-ups
DB Push Press
Alt Jumping Lunges (each leg)
Abmat Sit-ups
    Run 200m after each round
        (post time and DB load)
B) 2 Sets: Plank Hold
1 Min Front
1 Min Left Side
1 Min Right Side
      Rest 1 minute between sets
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