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

Archive for the Blog Category

WOD – CrossFit – Tuesday – 06/13/17

Screen Shot 2017-06-12 at 9.52.27 AM

Visit http://www.farmtoforkmeals.com/ and type in code:

CFBBFAM to receive 25% off of your firsts week of meals.

 

A. Squat clean + front squat. Build to a heavy set.
B. 5 RFT
10 Squat cleans
30 Dubs / 60 singles
10/8 calorie bike
Round 1: 135/95
Round 2: 155/105
3: 175/115
4: 185/125
5: 195/135
          Increase weight each round, even if you are scaling.

Bootcamp – Tuesday – 06/13/17

Screen Shot 2017-06-12 at 9.52.27 AM

Visit http://www.farmtoforkmeals.com/ and type in code:

CFBBFAM to receive 25% off of your firsts week of meals.

A. 3 Sets: (NFT)
12 Hollow Rocks
12 Supermans
12 Cossack Squats (total reps)
B. 5 Rounds For Time:
10 Box Jump Overs 24/20
20 Walking Lunges (total steps
2 Wall Climbs or (4 Walk The Floors)

Farm To Fork Meals – 25% OFF

Screen Shot 2017-06-12 at 9.52.27 AM

This meal prep company comes highly recommended by CrossFit Boynton Beach.

With 3 plans to choose from (Paleo, Fit or Vegetarian), they can custom tailor a plan that’s right for you. They can either deliver to your house, or they can deliver to the gym, and you can pick up at your convenience. I’ve (Rob) used a couple different meal plan services over the past several years, and this company has the best food hands down.

If you’re looking for an easy way to keep your meals clean and healthy, this might be your answer. I Personally use this service for my mid day meals, but generally cook my own breakfast and dinner. They can provide you with as many meals as you’re looking for.

Give them a call or order straight from their website at www.farmtoforkmeals.com

When ordering, use promo code: CFBBFARM to receive 25% off of your first week.

WOD – CrossFit – Monday – 06/12/17

4 Sets:
A1. strict press x4 reps; rest 1-2 min
A2. strict/weighted pullup x3-6 reps or ring row x10-12 reps; rest 1-2 min
B. 4 RFT(6 min cap)
5 power snatch  135/95
5 burpee box jump overs  30/24
C. For time:
30/25 calorie bike

Bootcamp – Monday – 06/12/17

For time:
800m run
40 alternating DB snatches 40/25
600m run
40 wallballs 20/14
400m run
40 KB swings 53/35
200m run
40 calorie row

WOD – CrossFit – Friday – 06/08/17

Alex on Assault Bike at regionals
A. Front Squat:
6-4-2,  6-4-2.   2nd wave heavier than first wave. Rest as needed
B. 4 RFT
20 Wallballs
15 Box jumps 24/20
10 Deadlifts 225/155

Bootcamp – Friday – 06/09/17

3 Rounds For Time:
2 Rope Planks (any time during round)
20/16 Calorie Bike
200m Run
20 Calorie Row
20 KB Swings 53/35

WOD – CrossFit – Thursday – 06/08/17

CFBB Team_white shirts
A. AMRAP 5:
Bike 20/15 calories
10 abmat situps
– rest 5 min
B. AMRAP 5:
Row 20/15 calories
10 abmat situps
– rest 5 min
Repeat for Part C & D

WOD – 06/08/17

Bring a Friend Thursday

A. AMRAP 5:
Bike 20/15 calories
10 abmat situps
– rest 5 min
B. AMRAP 5:
Row 20/15 calories
10 abmat situps
– rest 5 min
Repeat for Part C & D

Bootcamp – Thursday – 06/08/17

For Time: 10-1
Pull-ups
Burpees to Target – 2 hand touch. (about 6″ above reach)
Jumping Squats
      Cash out with 1/2 mile Run (800m)
Page 3 of 17212345...102030...Last »