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

Archive for the Blog Category

WOD – Wednesday – 11/25/15

WOD – Wednesday – 11/25/15

WED: Normal Schedule

THURS: Closed…Happy Thanksgiving

FRI: 8AM Bootcamp, 9AM & 10AM CrossFit

A) EMOM 27:
1 Minute: row 8 calories
2nd Minute: 8 t2b
3rd Minute: 4 power snatch; you choose weight; this is what we’ll keep track of.
Score will be total pounds moved in EMOM.
B) 3 sets not for time;
rope climb x 1-2; legless if possible
powell raise @ 30×1 x 8-10/arm
3-6 strict pullup; supinated grip. (use band to keep strict if needed)

WOD – Tuesday – 11/24/15

WOD – Tuesday – 11/24/15

Holiday Schedule:

Wed: Normal schedule

Thurs: Closed

Fri: 8AM Bootcamp, 9:00 & 10:00 CrossFit

 

BATTLE OF THE BOXES: Its not too late to register, but time is running out quickly. If you’re having trouble getting a team together, please see your coaches for assistance. CLICK HERE to register.

A) 4 RFT
12 pullups; RX+ do c2b
16 lateral bar hops
12 front squats; 165/115
      – rest as needed
B. 5 sets; every 2 min;
3 power cleans + 6 alt front racked lunges. Build as you go.

Bootcamp – Tuesday – 11/24/15

Holiday Schedule:

Wed: Normal schedule

Thurs: Closed

Fri: 8AM Bootcamp,  9:00 & 10:00 CrossFit

A) AMRAP 9:
10 Box Jumps 24/20
10 KB Swings
15 Sit-ups
      REST 4 Minutes
B) AMRAP 9:
10 Wallball 20/14
5 Burpees
20 Lateral Abmat hops (both feet at same time)

Bootcamp – Monday – 11/23/15

Holiday Schedule:

Mon-Wed: Normal schedule

Thurs: Closed

Fri: 8am Bootcamp

A) 3 Rounds NOT For Time:
12 Hollow Rocks
4 Turkish Get-ups
8 Dips
B) 5 Rounds For Time:
10 Burpees
12 Ground to OH w/ Bumper plate 35/25
10 TTB
     1 Minute rest between rounds

WOD – Monday – 11/23/15

WOD – Monday – 11/23/15

Holiday Schedule:

Mon-Wed: Normal Schedule

Thursday: Closed

Friday: 8am BC, 9:00 & 10:00 CrossFit

A. Hang Snatch from mid thigh, with 3 Second Pause in hang position
10 min to build to heavy single
B) AMRAP 14:
10 S2O: 135/95
20 burpees
40 dubs (scale to 80 singles)

Battle of the Boxes 2 is closing out soon!!!!!!!! Get your team ready! Ask your coaches for help if needed.

Bootcamp – Friday – 11/20/15

CHIPPER FRIDAY
400m Run
40 Wallballs
400m Run
40 Box Jumps
400m Run
40 Kettlebell Swings
400m Run
40 Wallballs

WOD – Friday – 11/20/15

WOD – Friday – 11/20/15

This one is a DOOZY! Bring your A-Game

A. Clean (full squat) + Hang Squat Clean + 2 Dip Jerk + Jerk. Build to max.
B) AMRAP 20:
20 power cleans; 135/95
20 back squats
20 pullups
*****at 0:00, 5:00, 10:00 & 15:00, you must perform 8 burpees and Run 100m

Battle of The Boxes Registration closes December 1st. REGISTER HERE

WOD – Thursday – 11/19/15

A) Row 1,000m @ 80% effort. Warm-up…NOT for time.
B) 4 RFT:
Run 400m
15 thrusters 75/55
15 abmat sit up
15 HR pushups

Bootcamp – Thursday – 11/19/15

A) 3 Rounds NOT For Time
2 Rope planks (or 1 rope climb)
4 Turkish Gettups – choose weight
2 Wall Climbs (or 4 Walk the Floors)
B) 21-15-9
DB Thrusters – Choose weight – full squat please….not a push press
Ring Rows
Perform a 200m Run after each round

Bootcamp – Wednesday – 11/18/15

A) Goblet Squats
4 Sets of 10 Reps. Increase weight each set. Challenge yourself
B) EMOM 21:
Min 1: 8 DB Snatch
Min 2: 8 V-Ups. Then, max burpees in remaining time
Min 3: rest
— score is total burpees
Page 25 of 111« First...1020...2324252627...304050...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