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

Archive for the Blog Category

WOD – Monday – 01/12/15

WOD – Monday – 01/12/15

  The Open is coming… http://games.crossfit.com/article/2015-reebok-crossfit-games-season-schedule   A) 3 sets for reps. 30 seconds on, 30 seconds rest pullups* situps pushups squats* keep track of reps. Post score as one total score. *RX+ Do C2B Pull-ups and Pistols   B) Cluster (Squat Clean Thruster) 10 minutes to build […]

Read more

WOD – Friday – 01/09/15

WOD – Friday – 01/09/15

  A) 3 Rounds NOT For Time 8 Strict muscle snatch* 45/35 8 OHS 45/35 100m Sled Push or Pull…choose weight 10-15 Push-ups Rest as needed   B) 4 Rounds For Time: 10 Power Snatch 95/65  (RX+ do 135/95) 30 Double Unders (scale to 60 singles) 200m […]

Read more

WOD – Friday – 01/09/15

Chipper Friday!   For Time: 800m Run 50 Box Jumps 24/20 50 KB Swings 53/35 50 Burpees 50 Air Squats 50 Knees-to-Elbows 800m Run

Read more

WOD – Thursday – 01/08/15

WOD – Thursday – 01/08/15

  Benchmark Thursday….KELLY  5 Rounds For Time: 400m Run 30 Box Jumps 24/20 30 Wallball 20/14

Read more

WOD – Thursday – 01/08/15

25 min AMRAP: 25m bear crawl 20 Wallball 20/14 20 Double Unders (scale to 40 singles) 20 walking lunges 200m Run

Read more

WOD – Wednesday – 01/07/15

WOD – Wednesday – 01/07/15

  A) EMOM 12 MIN 1: 6 Deadlifts 225/155 MIN 2: 30 Sec of Double Unders MIN 3: 3 Wall Climbs MIN 4: 15 Goblet Squats 53/35   B) Back Squats5-5-3-3-2-2.  Start at 60% and add 5% each set (finish at 85%) Try to finish at least […]

Read more

WOD – Wednesday – 01/07/15

A) Kipping Pull Up Progression (no more than 8 mins)   B) Bench Mark HELEN 3 RFT: 400m Run 21 KBS (53/35) 12 Pull Ups   C) 4 sets of the following: 30 sec on Superman Hold rest 30 sec Hollow Rock Hold rest 30 sec

Read more

WOD – Tuesday – 01/06/15

A) 5 min Double Under Practice   B) EMOM 12 Odd: 30 DU (or attempts) or 60 singles if it is not poss! Even: 12 DB STO (35/25)   C) For Time: 500m Row 40 Box Step Ups (20) 30 Air Squat 20 Alt DB Snatch (35/25) […]

Read more

WOD – Tuesday – 01/06/15

WOD – Tuesday – 01/06/15

  A) 3 Rounds NOT For Time:  30 Seconds of Hollow Rocks 1-2 Rope Climbs 5-10 Hand Stand Push Ups   B) Shoulder Press: 12 Minutes to Build to a Heavy Single   C) 2 Rounds For Time:  800m Run 25 Push Jerks 135/95* 25 TTB *RX+ do […]

Read more

WOD – Monday – 01/05/15

5 min AMRAP: 18 WBS (20/14) 9 Abmat Sit Ups   1 min Rest   5 min AMRAP: 18 Burpees 9 Air Squats   1 min Rest   5 min ARMAP: 18 Walking Lunges 9 Push Ups   1 min Rest   5 min AMRAP: 18 Mountain […]

Read more
Page 4 of 44« First...23456...102030...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