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

Blog

WOD – Friday – 04/08/16

WOD – Friday – 04/08/16
For Time:
21-15-9
Wallball 20/14
Deadlifts 225/155
Burpees

WOD – Thursday – 04/07/16

Endurance Day Thursday!!
3 Rounds For Time:
1,000m Row
– rest 2 min
400m Run
– rest 2 mn

Bootcamp – Thursday – 04/07/16

A) Warm-up… 1 Mile Run…. NOT For Time.*
B) 5 Rounds For Time:
10 Burpees
15 Plate Ground To Overhead 45/25
20 Double Unders or 50 Singles
Rest 30 Seconds between Rounds
*Newbies can scale to 800m Run if needed

WOD – Wednesday – 04/06/16

WOD – Wednesday – 04/06/16
A. Warmup…7 Minutes at an easy pace:
:30 sec plank hold
5 BTN strict press; empty bar
5 target squat jumps; choose a moderately challenging target to touch each jump
B. Push press; 5, 4, 3, 2, 1 Building each set.
C) 10 RFT
10 push press 95/65
15 abmat situps
10 goblet squats 53/35

Bootcamp – Wednesday – 04/06/16

4 Rounds For Time:
25 Wallballs 20/14
15 KB Dead Lift 70/53
400m Run
    At any time during the WOD, stop and perform a 1,000m Row.

WOD – Tuesday – 04/05/16

A) 3 Sets NOT For Time:
SPRINT 50M; walk back
Bear crawl 50m
3 strict pullups or 6 ring rows
B. Power Clean – Build to 1 Rep-max
C) 5 RFT
5 Power cleans. Use 85% of Max for the day
7 Box jumps; 30/24
100m Run
2 rope climbs
– rest as needed
COOL DOWN with 10 min EASY run/bike/row

Bootcamp – Tuesday – 04/05/16

A) 3 Rounds NOT For Time:
2 Rope planks
30 sec HandStand Hold / or 8-10 HR Push-ups
3-5 Box Jumps…Test the height. Step down is fine.
B) AMRAP 15:
10 KB Swings 53/35
10 Abmat Sit-ups (Sit all the way up…not a crunch)
10 Ring Rows
100m Run

COMPETITOR TRAINING at 2PM !!

COMPETITOR TRAINING at 2PM !!

CFBB is now offering a Competitors Training time slot from 2-4pm on Mon, Tues, Wed & Fri.

This is a time for the competitive athletes to either come in and do their written ID program, or a ‘Competitors’ workout will be written on the board for the day.

It is mandatory that athletes be proficient in the movements, and have minimum of 1 year of CrossFit experience to attend this time slot. As usual, Drop-Ins with experience are welcome at the normal drop-in rate.

 

Bootcamp – Monday – 04/04/16

A) 3 Sets NOT For Time:
hollow body hold x20-30 sec
superman hold x20-30 sec
max vert jump x2 reps; nice and slow; how high can you jump? Use pull-up bar as a guide
B) 5 Rounds For Time:
8 DB Thrusters
8 Burpees
200m Run
    Record Time and Load used. (ex: 12:31 / 30#)

WOD – Monday – 04/04/16

WOD – Monday – 04/04/16
A) 3 Sets NOT For Time:
hallow body hold x20-30 sec
superman hold x20-30 sec
max vert jump x2 reps; nice and slow; how high can you jump?
**Athletes, touch the pullup bar for a guide. How low on your arm can you touch the crossbar?
B. Front squat – Build to 1 Rep-max
C) 2 Sets For Times:
row 500m ALL OUT
Rest 90 Seconds Between sets
***Preset the Rowers for 500m Inveral with 90 second rest
– rest as needed
D) For Time: 35 Burpees

COMPETITOR TRAINING AT 2PM (click link)

Page 8 of 114« First...678910...203040...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