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

Archive for the Blog Category

WOD – Friday – 12/05/14

WOD – Friday – 12/05/14

Spealler Race 2014 Games

 

A) Bench Press: 4 sets of 8 reps.

(Post heaviest successful set)

 

B) AMRAP 25:

  • 200m Run
  • 5 Pull-ups*
  • 3 Power Cleans 155/105*
  • 5 Box Jumps 30/24
  • 3 Jerks 155/105*

*RX+ do Chest to bar pullups, and 185/125

WOD – Thursday – 12/04/14

WOD – Thursday – 12/04/14

Girls at Games 2014

 

A) 3 Rounds NOT for Time – Any order

  • 8 GHD Sit-ups or 8 Hollow Rocks
  • 10 Wallballs
  • 8 KB Snatch (4 each arm)
  • 1-2 Rope Climb (yes, again)

 

B) EMOM 8:

  • 1 snatch + 1 Hang Snatch (Choose challenging weight. Don’t post load)

 

C) 2 Rounds For Time:

  • 400m Run
  • 25 thrusters 75/55
  • 50 Double Unders (scale to 100 singles)

WOD – Wednesday – 12/03/14

WOD – Wednesday – 12/03/14

Sandra KB Swing by Carmine

 

2 Rounds For Reps:

A) AMRAP 3:

  • 5 Deadlifts 225/155
  • 7 Burrpee over Bar

B) AMRAP 3:

  • 7 Front Squats 135/95
  • 7 TTB

C) AMRAP 3:

  • 5 Hang Cleans 135/95
  • 7 HSPU

 

2 Minutes rest between each AMRAP and between each Round.

Keep track of total reps for Each AMRAP.

Add all reps for 1 total score . 6 Total scores to add. 28 Total minutes with rest time. Athlete can only use 1 bar

 

WOD – Tuesday – 12/02/14

WOD – Tuesday – 12/02/14

CrossFit Post WOD Pic

 

A) Skill/Warm-up: 2 Rounds NOT for Time – Any order
8-10 TTB
1-2 Rope climb – or 2-3 Muscle ups
100m Sled Push or pull – Choose weight
10-12 shoulder press 45/35
B) Push Press
5 sets of 3 reps. Increase Load. Post heaviest set of 3 reps
C) AMRAP 9:
5 S2O 135/95
7 KB Swings 53/35
9 Box Jumps 24/20

WOD – Monday – 12/01/14

WOD – Monday – 12/01/14

Julie & Camille Sled Pull 2014

Happy December! Back to the Grind after a nice long weekend. Lets do WORK!

 

A) Warmup: Tabata – 2 Rounds
Air squats
push ups
ring rows
Situps
20 seconds on, 10 seconds rest x 2 (1 minute each sation)
Total time = 8 Minutes
Do not post score. Perform reps at about 70% intensity
B) Barbell work: Back Squats – 4 sets of 5 reps
Increase Load. Do not Post load but keep record
C) AMRAP 8
5 pull-ups
10 Push-ups
15 Air Squats

WOD – Black Friday – 11/28/14

WOD – Black Friday – 11/28/14

Rob & Nicole 14.2

 

Time to work off that food hangover! It’s Benchmark Friday!

Class times for CrossFit today are 9am, 10am & 12pm. We also have a Bootcamp class at 8am.

 

‘NANCY’ – 5 Rounds For Time:

  • 400m Run
  • 15 Overhead Squats 95/65*

* If unable to perform a proper OHS, scale to Back squats

WOD – Wednesday – 11/26/14

WOD – Wednesday – 11/26/14

Beach Event 2011 Games

THANKSGIVING SCHEDULE

 

A) Skill/Warm-up: 3 Rounds NOT for Time

  • 15 kipping tac’s (hang from pull-up bar and kip back & forth)
  • 20m Bear Crawl
  • 7 Bent over rows – 95/65-ish (choose a weight)
  • 100m run

 

B) Chipper Time!!!! For Time:

  • 10 Hang Power Cleans 135/95
  • 20 Pullups
  • 30 Box Jump Overs 24/20
  • 40 KB Swings 53/35
  • 50 Double Unders (scale to 100 singles)
  • 800m Run
  • 50 Double Unders (scale to 100 singles)
  • 40 KB Swings 53/35
  • 30 Box Jump Overs 24/20
  • 20 Pullups
  • 10 Hang Power Cleans 135/95

WOD – Tuesday – 11/25/14

HS Walk Invitational 2014

CLICK HERE for Thanksgiving Schedule

A) Skill/Warm-up: 3 Rounds NOT for Time
  • 10 DB press – light
  • 5 Walk The Floors
  • 8-10 Bent over rows – 85/55-ish (choose a  weight)
 

B) Sumo Deadlift: 5 x 3 – increasing.

Build to a heavy, but not maximal set of 3 reps. (Do NOT post load)
 

C) AMRAP 9:

  • 9 TTB
  • 7 HSPU (scale to 12 pushups, not a box or bands….needs to keep moving)
  • 9 Wallball 20/14

 

WOD – Monday – 11/24/14

WOD – Monday – 11/24/14

Gabe Handstand

 

Thanksgiving Schedule 

 

A) Warmup: 2 Rounds NOT for time

  • 18 wallball
  • 100m Farmers carry
  • 8-10 Ring Dips
  • 20-30 Dubs or attempts

 

B) 4 Rounds For Time:

  • 10 Fr Rack Alt Lunges 115/75
  • 15 Burpee over bar
  • 20 Push press 115/75

2 min rest btwn rounds (self time)

Holiday Hours…

Holiday Hours…

Thanksgiving image snoopy

Thursday closed.

Friday: 8am bootcamp. 9am, 10am & 12pm CrossFit.

Onramp will be on Monday and Tuesday at 8pm, rather than Wednesday & Thursday.

Page 20 of 56« First...10...1819202122...304050...Last »

Lake Worth Location

5516 S. State Road 7 #118
Lake Worth, FL 33449
Phone: (561) 357-9244

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