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

Blog

WOD – Tuesday – 01/13/15

WOD – Tuesday – 01/13/15

2015 Open Image w MU   A) EMOM 12:

  • Min 1: 10 V-ups
  • Min 2: 1-2 Rope climbs, or 2-3 planks
  • Min 3: 5-8 HSPU
  • Min 4: 4 Man makers  45/25-ish

(stagger starting points with class as to not bottleneck on ropes)   B) AMRAP 7:

  • 5 Hang Snatch 95/65*
  • 25 Double Unders (scale to 50 singles)

*RX+ do 135/95   Rest 5 Minutes   C) AMRAP 7:

  • 10 KB Swings 53/35*
  • 10 Box Jumps – Games Std – 24/20*

*RX+ do 70/53 and 30/24

WOD – Tuesday – 01/13/15

4 RFT:
200m Run
30 KBS (53/35) A (35/25) i
20 Goblet Squats (same bell)
10 K2E (or knee raises)
5 WTF

WOD – Monday – 01/12/15

AMRAP 4:
10 Burpees
15 Abmat Sit ups
 
Rest 2 min
 
AMRAP 4:
10 WBS (20/14) A (14/8) I
30 sec plank hold (self time)
 
Rest 2 min
 
AMRAP 4:
5 HR push Ups
100m Run
 
Rest 2 min
 
AMRAP 4:
10 step OH Plate Walking Lunges (25/10)
15 Mountain Climbers (ttl steps)

WOD – Monday – 01/12/15

WOD – Monday – 01/12/15

Josh Bridges 2015 Open

 

The Open is coming… http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule

 

A) 3 sets for reps. 30 seconds on, 30 seconds rest

  • pullups*
  • situps
  • pushups
  • squats*

keep track of reps. Post score as one total score.

*RX+ Do C2B Pull-ups and Pistols

 

B) Cluster (Squat Clean Thruster)

10 minutes to build to heavy single.

The movement must finish with a push press (not a jerk)

 

C) 9-1

  • Thrusters 115/75
  • Burpee over bar
  • TTB

WOD – Friday – 01/09/15

WOD – Friday – 01/09/15

Snatch

 

A) 3 Rounds NOT For Time

  • 8 Strict muscle snatch* 45/35
  • 8 OHS 45/35
  • 100m Sled Push or Pull…choose weight
  • 10-15 Push-ups

Rest as needed

 

B) 4 Rounds For Time:

  • 10 Power Snatch 95/65  (RX+ do 135/95)
  • 30 Double Unders (scale to 60 singles)
  • 200m Plate carry 45/25  (can carry plate any way)

Rest exactly 1 Minute between Rounds

WOD – Friday – 01/09/15

Chipper Friday!

 

For Time:

  • 800m Run
  • 50 Box Jumps 24/20
  • 50 KB Swings 53/35
  • 50 Burpees
  • 50 Air Squats
  • 50 Knees-to-Elbows
  • 800m Run

WOD – Thursday – 01/08/15

WOD – Thursday – 01/08/15

Kelly - name tag

 

Benchmark Thursday….KELLY 

5 Rounds For Time:

  • 400m Run
  • 30 Box Jumps 24/20
  • 30 Wallball 20/14

WOD – Thursday – 01/08/15

25 min AMRAP:

  • 25m bear crawl
  • 20 Wallball 20/14
  • 20 Double Unders (scale to 40 singles)
  • 20 walking lunges
  • 200m Run

WOD – Wednesday – 01/07/15

WOD – Wednesday – 01/07/15

Derek, Vince, Mo, Daniell post WOD

 

A) EMOM 12

  • MIN 1: 6 Deadlifts 225/155
  • MIN 2: 30 Sec of Double Unders
  • MIN 3: 3 Wall Climbs
  • MIN 4: 15 Goblet Squats 53/35

 

B) Back Squats5-5-3-3-2-2. 

Start at 60% and add 5% each set (finish at 85%) Try to finish at least 5lbs over last Wednesday

 

C) AMRAP 12:

  • 3 Power Cleans 155/105*
  • 7 Pull-ups*
  • 9 Burpees

*RX+ do (205/135) & C2B Pull-ups

WOD – Wednesday – 01/07/15

A) Kipping Pull Up Progression

(no more than 8 mins)

 

B) Bench Mark HELEN

3 RFT:

400m Run

21 KBS (53/35)

12 Pull Ups

 

C) 4 sets of the following: 30 sec on

Superman Hold

rest 30 sec

Hollow Rock Hold

rest 30 sec

Page 20 of 60« First...10...1819202122...304050...Last »

Today’s WOD

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