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WOD – Friday – 02/12/16

WOD – Friday – 02/12/16
Open WOD 15.5
27-21-15-9-3
Row (for calories)
Thrusters 95/65

Bootcamp – Friday – 02/12/16

CHIPPER FRIDAY:
400m Run
10 Man Makers 40/25
20 Burpees
30 AbMat Sit-ups
40 Air Squats
50 Double Unders (scale to 100 singles)
40 Air Squats
30 AbMat Sit-ups
20 Burpees
10 Man Makers 40/25
400m Run

Bootcamp – Thursday – 02/11/16

5 Rounds For Time:
15 Wallballs 20/14
10 Pullups (scale to ring rows)
15 Around the body passes with KB 53/35
200m Run

WOD – Thursday – 02/11/16

Lurong WOD: DEAD SPRINT
For Time: a couplet of Deadlifts/Muscle Ups or box dips
15-12-9-6-3 Deadlifts
5-4-3-2-1 Muscle Ups
Level 1: DL 275/215 + MU
Level 2: DL 185/135 + straignt leg box dip
Level 3: DL 115/75 + bent leg box dip
General Class WOD:
AMRAP 30:
9 lateral bar hops
7 Power clean 135/95
5 Burpee box jump over 24/20
3 DB snatch/arm (6 total reps) 40/25
Run 200m

Onramp has moved to 6pm!

Onramp has moved to 6pm!

Our foundational movement requirement course has now moved to 6pm on Wednesday and Thursday.

WOD – Wednesday – 02/10/16

A) Perform 6 Sets: (Do not post reps)
:60 sec max HSPU -OR- Wall climb -OR- DB push press
– rest :30 sec
:60 sec situps
– rest :30 sec
B) For Time:
50 wallball shot
50 pullups
50 calorie row

Bootcamp – Wednesday – 02/10/16

A) AMRAP 5:
5 Burpee Box Jump Overs 24/20
10 SDHP 70/53
     REST 5
B) AMRAP 5:
5 Burpee Box Jump Overs 24/20
10 Bumper plate Ground to Overhead 35/25
     REST 5
C) 400m Run For Time

WOD – Tuesday – 02/09/16

WOD – Tuesday – 02/09/16
A) 3 Position Power Clean. Build to heavy single:
3 positions are from the floor, knee & mid thigh
B) 5 Rounds For Time:
400m Run
50 Double Unders (scale to 100 singles)
10 Dead Lifts 225/155

Bootcamp – Tuesday – 02/09/16

A) 3 Rounds NOT For Time:
8-12 Pull-ups OR Ring Rows
4 Turkish Get-ups
B) 21-18-15-12-9
Wallballs 20/14
Perform 100m Farmer carry after each round 53/35

WOD – Monday – 02/08/16

WOD – Monday – 02/08/16

Congrats to Sandra on her first place finish at Doral Championship!

A) Build to a heavy complex:
1 Strict Press + 3 Push Press + 5 Push Jerks
B) For Time: (all on one clock)
15-12-9
thrusters; 95/65
pullups  (RX+ do c2b)
  – Row 30 Calories
15-12-9
thrusters; 115/75
pullups  (RX+ do c2b)
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Today’s WOD

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West Palm Beach, FL 33401
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