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

Archive for the Blog Category

Bootcamp – Monday – 06/26/17

A. 3 Sets: (Not For time)
20 Walking Lunges
:30 sec. Hand-stand hold OR 1 Box walk around (half way and back)
12 Hollow Rocks
B) 21-15-9
Wallball 20/14
Pull-ups
C. 3 Sets: NOT For Time:
15 Side Bridges R
15 Side Bridges L
15 Sit-ups

WOD – CrossFit – Monday – 06/26/17

4 Sets:
A1. Push press x3-4 reps. Moderate weight across. No rest
A2. 10-20 unbroken pull-ups. Rest 2 min
*If more than 20 unbroken pullups can be performed, consider C2B
*If unable to do pull-ups, use a band
B. 7 RFT
15 Push press 75/55
Run 100m
1 Rope climb -OR- 6 ring rows (any time during round)

Bootcamp – Saturday – 06/24/17

Teams of 2:
1000m Row (must share 1 rower)
75 Wallballs 20/14
50 Pull-ups or Ring Rows
800m Run with Wallball (together, 1 ball to trade off)
50 Toes to bar
50 Calorie Bike
10 Tire Flips (can be at same time)
      1 person works at a time unless otherwise indicated

WOD – CrossFit – Friday – 06/23/17

Screen Shot 2017-06-12 at 9.52.27 AM

CLICK HERE for awesome meals from Farm To Fork Meals.

A. 5 Sets:
Strict press + 2 Push press + 3 push jerk. Build to a heavy set.
B. For Time:
100 Dubs / 200 singles
50 Wallball shots
25 Squat clean thrusters; 115/75
**14 min time cap

Bootcamp – Friday – 06/23/17

Saturday bootcamp class starts tomorrow! 8am.

A. 3 Rounds NOT For Time:
1 HS Walk Around The Box. (half way up and back the other direction)
20 Russian twists with Med-ball
B. 3 Rounds For Time:
15 DB Thrusters
15 Knees To Elbows
15/12 Calorie Row
15 Burpees
       (Post time and load used for DB’s)

WOD – CrossFit – Thursday – 06/22/17

Assault bike meme
AMRAP 30:
Bike 40/30 calories
25 Burpee box-jump-overs 24/20
Row 500m
Run 600m

Bootcamp – Thursday – 06/22/17

bring-a-friend-day-image-3

It’s ‘BRING A FREIND THURSDAY’, so Bring a friend!

A. 2 Sets NOT For Time:
40 Walking Lunges
4 Wall Climbs or 8 Walk The Floors
B. 10-1
Wallballs
Ring Rows
Push-ups
     Run 100m after each round

WOD – CrossFit – Wednesday – 06/21/17

A. Power clean. 2.2.2
Rest 10 seconds between doubles. – Doubles are tng. – Buiild to a heavy set.
B. 5 Rounds For Time:
9 Deadlifts 155/105
7 Hang power cleans
5 STO
– every 3:00 you must STOP and do 1 round of Cindy
Cindy = 5 pullups, 10 pushups, 15 air squats

Bootcamp – Wednesday – 06/21/17

A. 3 Sets NOT For Time:
4 Turkish Get-ups
12 Hollow Rocks
12 Bird Dogs (6/side)
B. 21-15-9
Box Jump Overs 24/20
Abmat Sit-ups
SDHP 53/35

WOD – CrossFit – Tuesday – 06/20/17

A. AMRAP 18:
200m Run
10 Thrusters 95/65
250m Row
10 Thrusters 95/65
8/6 Calorie Bike
B. 1 mile run (Not For Time)
Page 1 of 17212345...102030...Last »