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

Blog

WOD – Friday – 01/31/14

WOD – Friday – 01/31/14

A) AMRAP 3: 10m Shuttle sprints (2 hand touch) B) 4 Rounds For Time: 10 Hang Snatch 95/65 10 dips 400m run with medball 20/14

Read more

CrossFit Teens 1/30/14

CrossFit Teens 1/30/14

30-Jan-14 Warm Up: 3 rounds (not for time) hurdles   up, tires agility back, then 3 rounds of 10 mountain climbers,   10 jumping jacks stretch!!! Skills: forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   […]

Read more

WOD – Thursday – 01/30/14

WOD – Thursday – 01/30/14

A) 1,000m Row (not for time)   B) AMRAP 7: 7 Man makers (25/40) 7 pullups   REST 7   C) AMRAP 7 7 Front Squats (115/85) 7 HSPU Coaches, split classes between B & C to accommodate the needs of dumbells as needed.

Read more

WOD – Wednesday – 01/29/14

WOD – Wednesday – 01/29/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) 2 Rounds NOT for time: (any order)  - 10 kang squats 45/33  - 10 hollow rocks  - 250m row C) 15-12-9-6-3  - Deadlifts  225/155  - burpee box jumps   24/20  * 20 double unders after each […]

Read more

CrossFit Teens 1/29/14

CrossFit Teens 1/29/14

29-Jan-14 Warm Up: 3 rounds (not for time) hurdles   up, tires agility back, then 3 rounds of 10 mountain climbers,   10 jumping jacks stretch!!! Skills: forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   […]

Read more

WOD – Tuesday – 01/28/14

WOD – Tuesday – 01/28/14

  A) Back Squat: 3-3-3-3-3 (5 sets of 3 reps. 2 minutes rest btwn sets) *Start moderate and add weight to each set of 3 reps. Do NOT post load. **Very important to keep chest facing forward while performing the heavier back squats in case you need […]

Read more

CrossFit Teens 1/28/14

CrossFit Teens 1/28/14

28-Jan-14 Warm Up! 800m Indian Run forward rolls then hop   scotch back, cart wheels then hop   scotch back, burpee broad jump then hop   scotch back, crab walk then hop scotch back Stretch out the wrists! Practice HS Walk x 1 round Superman holds, hollow […]

Read more

WOD – Monday – 01/27/14

WOD – Monday – 01/27/14

A) EMOM 10: (alt) 2 power clean & push jerk – 80% range (not TnG) 5 WTF’s   B) AMRAP 10:  3, 6, 9, 12, 15, 18, etc…. clean & jerk (95/65)  RX+ do 135/95 burpee over bar (this is also a power clean and push jerk) […]

Read more

WOD – Friday – 01/24/14

WOD – Friday – 01/24/14

  10-1 hang clean 115/85 Front rack alt lunges  115/85 200m run after each odd round 800m run after the last round (the ’1′ round)

Read more

CrossFit Boynton Beach CrossFit Teens 1/23/14

CrossFit Boynton Beach CrossFit Teens 1/23/14

23-Jan-14 Warm Up: Hurtles agility, partners. partner   holds squat while other does jump rope to 100 jump   ropes each. skills: alternate HS holds, wall sits Review: snatch A) take 12 minutes to build to heavy   snatch B) At no more than 65% of A: […]

Read more
Page 20 of 27« First...10...1819202122...Last »

Today’s WOD

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 276-3699

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