Subscribe
A Rob Labar Gym
Call Us: (561) 702-4844

Blog

WOD – Wednesday – 12/24/14

WOD – Wednesday – 12/24/14

Santa with barbell

Merry Christmas Eve! Click link for HOLIDAY SCHEDULE

 

A) Bench Press   6×3. Build to a 3RM

(post load)

 

B) Mid Hang Snatch: 5 x 2 (starting at 60% and increasing by 5%)

 

C) AMRAP 8

  • 5 Hang Power snatch 95/65
  • 10 Push-ups
  • 20 Double Unders (scale to 50 singles)

WOD – Tuesday – 12/23/14

WOD – Tuesday – 12/23/14

Matt Frasure

Click link for the HOLIDAY SHCEDULE

A) Deadlifts 6×2 (start at 65% and increase to 85-90%)

Do not post load on board.

 

B) For Time:

  • 800m Run
  • 25 Front Squats 155/105*
  • 25 TTB
  • 25 Burpees
  • 800m Run

*RX+ do 185/125

 

WOD – Monday – 12/22/14

WOD – Monday – 12/22/14

Heather A power snatch

Click link for HOLIDAY SCHEDULE

 

A) Strict Shoulder Press 7×2. start at apprx 65%

(post load)

 

B) hang Power Clean: 3-3-3-2-2-2. start @ 65%

(post load)

 

C) For Time:

  • 50 Wallball 20/14
  • 40 Pull-ups
  • 30 Box Jumps 24/20
  • 20 KB Swings 53/35
  • 10 HSPU

HOLIDAY SCHEDULE

HOLIDAY SCHEDULE

Saturday 12/20: One class at 9:30am. (Pot-luck at 11:00)

Wednesday 12/24: Last class at 4pm (full morning)

Thursday 12/25: Closed

Friday 12/26: 8am(Bootcamp).   9am, 10am & 12pm(CrossFit).

 

Wednesday 12/31: Last class 5pm

Thursday 01/01: Closed

Friday 01/02: 8am(Bootcamp).   9am, 10am & 12pm(CrossFit).

 

*IF a day is not on the list, then it is a normal class schedule.

WOD – Saturday – 12/20/14

WOD – Saturday – 12/20/14

12 WODs of Christmas

 

REMEMBER, Only one class at 9:30am followed by Pot-Luck at 11:00. (Bring a Dish)

12 WOD’s of Christmas: For Time: (See WOD format below)

  • 1 100m Run
  • 2 Power snatch 135/95
  • 3 HSPU (scale to 3 Hand release Push-ups)
  • 4 Power cleans 135/95
  • 5 TTB
  • 6 OH Plate walking Lunge 45/25
  • 7 KB Swings 53/35
  • 8 Mountain climbers
  • 9 Pull-ups
  • 10 Wallballs 20/14
  • 11 Burpee over barbell
  • 12 Goblet Squats 53/35

The format of the WOD is like the song. On the 1st day of Christmas…

Example:

  • 100m Run
  • 2 Power snatch, 100m run
  • 3 HSPU, 2 power snatch, 100m run
  • 4 power cleans, 3 hspu, 2 power snatch, 100m run
  • 5 TTB, 4 power cleans, 3 hspu, 2 power snatch, 100m run
  • etc…. (the last round will include all movements)

Click the link for the upcoming HOLIDAY SCHEDULE

WOD – Friday – 12/19/14

WOD – Friday – 12/19/14

Rob Double Unders 2013

 

We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11:00am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

A) EMOM 10

  • Min 1:5 Deadlifts @65-70%
  • Min 2: 6-8 Ring Dips

 

Rest 5

 

B) EMOM 10

  • Min 1: 5 Front Squats @ 65-70%
  • Min 2: 5-7 Strict Pull-ups

 

 

C) Benchmark WOD: Annie

50-40-30-20-10

  • Double Unders (scale to 2:1 singles)
  • Ambat Sit-ups

WOD – Thursday – 12/18/14

WOD – Thursday – 12/18/14

RussianTwist

 

A) 3 Rounds: NOT for time (any order)

  • 1 -2 rope climbs
  • 250m row
  • 25 Russian Twists 20/14

 

B) EMOM 10:

  • Min 1: 10 KB Swings (70/53) + 8 push-ups
  • Min 2: 30 Double Unders or 60 Singles

 

C) 5 X 400M Run: Every 4 Minutes

(Record fastest and slowest time)

WOD – Wednesday – 12/17/14

WOD – Wednesday – 12/17/14

ben smith 495 x 3 b squat

 

We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

HOLY LEG DAY!!

A) Back Squat   8 x 3 @ 80% (across)

(Do not post load)

 

B) EMOM 8:

5 Thursters 95/65 + 5 Burpee over bar

(No score)

 

REST 5 MINUTES

 

B) AMRAP 8:

  • 5 Power Snatch 95/65
  • 10 OHS 95/65 (Scale to back squats if unable to do ohs)
  • 100m Backwards Run

WOD – Tuesday – 12/16/14

WOD – Tuesday – 12/16/14

Spealler Box Jump

 

We will run One class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

A) 3 RNFT

  • 8 Good Mornings
  • 10 SDHP 53/35
  • 12 Kip swings from pull-up bar

 

A) Build to a 85% Power Clean(12 Minute Cap)

-Quick transition to Part C

 

C) AMRAP 20

  • 5 Power Cleans 135/95
  • 7 TTB9 Box Jumps 24/20 (Games std)
  • 100m Run

WOD – Monday – 12/15/14

WOD – Monday – 12/15/14

bench_press_crossfit

 

We will run 1 Class this Saturday at 9:30am-11:00, with the Pot Luck to follow at 11am. The workout will be “12 WOD’s of Christmas”….but the movements will be a surprise! See you then!

 

A) Bench Press8 x 3 @ 80%

(Do not post load)- Try for a set every 60-90 seconds

 

B) 9 Rounds For Time – 22 Min Time Cap

  • 3 HSPU OR Wall-Walks
  • 6 Front Squats 155/105*
  • 9 Pull-ups20 Double Unders (scale to 40 singles)

* front squats should be unbroken each round…chose weight carefully

Page 10 of 48« First...89101112...203040...Last »

Lake Worth Location

5516 S. State Road 7 #118
Lake Worth, FL 33449
Phone: (561) 357-9244

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

Boynton Beach Location

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