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

Archive for the Blog Category

Bootcamp – Friday – 04/21/17

A. 40-30-20-10
Double Unders (2:1 singles)
Air Squats
B. AMRAP 15:
100m Farmers carry. 50/35-ish. DB or KB (dont drop bells…set them down)
15 Burpees
15 Calorie Bike
15 Calorie Row

WOD – CrossFit – Friday – 04/21/17

A. Snatch. (8-10 min of skill work)
B. AMRAP 6:
3 Power snatch 115/75 (RX+ 135/95)
6 Bar-Facing Burpees
– Rest 6 min
C. AMRAP 6:
3 Thrusters 115/75 (RX+ 135/95)
6 Bar-Facing Burpees

WOD – CrossFit – Thursday – 04/20/17

bring-a-friend-image

BRING A FRIEND THURSDAY!

AMRAP 30:
200m Farmers carry 53/35. (Stop at 50m, 100m, 150m and 200m, and do 5 KB deadlifts)
20 Burpees
20 Calorie Bike
20 Calorie Row

Bootcamp – Thursday – 04/20/17

BRING A FRIEND THURSDAY
A) 20-15-10-5
Pull-ups
DB Push Press
Alt Jumping Lunges (each leg)
Abmat Sit-ups
    Run 200m after each round
        (post time and DB load)
B) 2 Sets: Plank Hold
1 Min Front
1 Min Left Side
1 Min Right Side
      Rest 1 minute between sets

WOD – CrossFit – Wednesday – 04/19/17

A. Backsquat. Find 8rm. Post heaviest successful weight
– goal is to beat 10rm from two weeks ago.
B. EMOM 14: (alt)
Run 100m
5 Front squats. Start light and build. From floor. Post heaviest weight
– rest 3 min
C. EMOM 8:
4 Bar-facing burpees + 5 Front squats, @80% of part B’s heaviest

Bootcamp – Wednesday – 04/19/17

10 Rounds For Time:
10 Wallballs 20/14
8 SDHP’s 70/53
6 Burpees
      Cash out with 750m Row

WOD – CrossFit – Tuesday – 04/18/7

5 Rounds For Time:
Run 100m
10 Pull-ups (RX+ do c2b)
     immidiatley into..
30 Box jump overs 24/20
30 Power cleans 135/95 (RX+ 185/135)
30 Calorie bike

Bootcamp – Tuesday – 04/18/17

A) 3 Rounds NOT For Time:
8-12 Ring Rows
100m Farmers Carry – Heavy
20 Air Squats
B) 4 Rounds For Time
18 Box Jump Overs 24/20
4 Wall Climbs (or 10 Walk The Floors)
400m Run

Bootcamp – Monday – 04/17/17

AMRAP 8:
10 DB Snatch 40/25
25 Double Unders (scale to 50 Singles)
10 HR Push-ups
B) AMRAP 8:
10 TTB
10 KB Swings 53/35 (Russian)
100m Sprint
C) AMRAP 8:
10 Abmat Sit-ups
10 Burpees
20 Single Arm OH DB Walking lunges (10 right / 10 left) 40/25
Rest 4 Minutes between AMRAPS

WOD – CrossFit – Monday – 04/17/17

A. 7 sets. One set every 1:45
3 power clean + 2 thrusters + 1 push press
— some building OK but start @moderatley challenging weight
B. AMRAP 14:
21 wallballs 20/14 (RX+ 30/20)
18 shoulder 2 overhead 95/55
15 box jumps 24/20
12 shoulder 2 overhead
9 calorie bike
6 shoulder 2 overhead
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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