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

Archive for the Blog Category

Bootcamp – Wednesday – 06/17/15

A) 2 Rounds NOT For Time: (a warm up)
8 Dubmbell Snatch (4 per arm)
10 Jumping Squats
12 Hollow Rocks
100m Run
B) 4 Rounds For Time:
8 Knees to Elbows
10 SDHP 53/35
12 Wallballs 20/14
200m Run

WOD – Tuesday – 06/16/15

WOD – Tuesday – 06/16/15
A) Clean Complex: 5 sets (start at 60% of clean and add weight)
2 Power cleans + Hang Clean.
    No more than 2-3 seconds btwn power cleans. Hang clean can be power or full.

 

B) 10 Rounds For Time:
10 HR Push-ups
10 Box Jumps 24/20 (show control at top of box)
    (use a scoring system to track your rounds….don’t count in your head)

Bootcamp – Tuesday – 06/16/15

A) EMOM 12:
Min 1: 3 Wall climbs or 6 Walk the Floors
Min 2: 12-15 KB Swings – chose weight
Min 3: 100m Run
B) 10 Rounds For Time:
7 HR Push-ups
10 Box Jumps 24/20 (show control at top of box)
(use a scoring system to track your rounds….don’t count in your head)

Bootcamp now at 5am

Bootcamp now at 5am

Starting Monday, June 15th, our Bootcamp (CrossFit Lite) program will begin at 5am (instead of 5:20am).

Bootcamp – Monday – 06/15/15

Reminder that Bootcamp is now at 5am instead of 5:20am

 

A) 2 Minute Shuttle Sprint

10m shuttles, 2-hand touch on ground
B) 2 Minutes Max-Rep Wallballs
(split class up for A & B if needed)
C) 12 Minutes of Gymnastic skill work:
HSPU, HS hold, HS walk, wall walks, front rolls, ring pull-ups, etc…..
Coach to giude and assist as needed. Not everyone will do everything.
D) AMRAP 7:
3-6-9-12-15-etc…..
Goblet Squats 53/35
Dumbbell push-press 40/25

WOD – Monday – 06/15/15

WOD – Monday – 06/15/15

 

A) 2 Minute Shuttle Sprint
10m shuttles, 2-hand touch
B) 2 Minutes Max-Rep Wallballs
(split class up for A & B if needed)
C) Front Squat
12 Minutes to find max lift for the day
D) AMRAP 7:
3-6-9-12-15-etc…
Front squat 115/85
Push Press 115/85
*RX+ do 135/95

 

WOD – Friday – 06/12/15

WOD – Friday – 06/12/15
Max Out Friday
A) 20 Mins to find max snatch
B) 9-7-5
Thrusters 155/105
wallclimbs
C) For Time:
Row 1k
(this does not have to be done as a group)

 

Scale Option for B

15-12-9

Thrusters (chose weight)

Walk The Floors

Bootcamp – Friday – 06/12/15

Chipper Friday
100m OH Plate Carry 35/25
50 Walking Lunges
50m Bear Crawl
25 Med Ball Raises (touch floor / touch sky) 20/14
25 Abmat Sit-ups
50m Bear Crawl
50 Walking Lunges
100m OH Plate Carry 35/25
400m Sand Bag Carry 45/35

Bootcamp – 06/11/15

Endurance Day! Hybrid Benchmark…

‘Eva Meets Kelly’
    2 Rounds of:
800m Run
30 KB Swings 70/53
30 Pull-ups
    Then, 2 Rounds of:
400m Run
30 Box Jumps 24/20
30 Walballs 20/14

WOD – Thursday – 06/11/15

WOD – Thursday – 06/11/15

Endurance Day! Hybrid Benchmark…

‘Eva Meets Kelly’
    2 Rounds of:
800m Run
30 KB Swings 70/53
30 Pull-ups
    Then, 2 Rounds of:
400m Run
30 Box Jumps 24/20
30 Walballs 20/14
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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