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A Rob Labar Gym
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WOD – Wednesday – 09/07/16

Don’t forget…Copper Point Brewing Co on Friday night! CLICK HERE for details.

For Time:
Row 1k buy in, then…
10 RFT
6 DL 225/155
6 Bar Facing Burpees
6 HSPU (Scale to 3 Wall Climbs or 6 WTF’s)

Bootcamp – Wednesday – 09/07/16

5 Rounds For Time:
10 Burpees
12 SDHP 70/53
14 Abmat Sit-ups
200m Run

Bootcamp – Tuesday – 09/06/16

A) EMOM 12: (alt)
8-10 Dips
12-15 Hollow Rocks
2 Rope Planks
B) AMRAP 15:
9 Toes To Bar
19 Alternating Juming Lunges
9 KB Push Press (per arm)

WOD – Tuesday – 09/06/16

A) 3 Sets: Backsquat x6 reps. All sets heavy across
B) 3 Sets for time:
15 Thrusters 95/65
200m Run
15 Box jump overs 24/40
200m Run
15 Power snatches 95/65
200m Run
   – rest 2 min bet sets

Bootcamp – Monday (Labor Day) 09/05/16

Bootcamp class time is 8am only. (holiday schedule)

Chipper: 

800m Run

60 KB Swings

50 Box Jumps

40 Push-ups

30 pull-ups

20 Wallballs

500m Row

WOD – Monday (Labor Day) 09/05/16

Class times for Labor Day are: 9am & 10am only. (CrossFit)

 

In teams of 2…

A) 6 min am rap:  S2OH 135/95
Must change partners every 5 reps

Rest 2 min

B) 20 min amrap
80 SDLHP 95/65
80 wallball shots
80 HR push-ups
– 1 partner works, 1 partner runs 200m, partners switch when runner returns from run

Labor Day Hours

Labor Day Hours

We will have limited hours on Monday 9/05/16 (Labor Day).

8am Bootcamp

9am CrossFit

10am CrossFit

 

Enjoy your day!!

WOD – Friday – 09/02/16

WOD – Friday – 09/02/16
A. Front squat. Builld to a heavy triple (Set of 3 reps)
B) 5 RFT:
10 Clean and jerk 155/105
10 Box jump over 24/20″
10 Toes To Bar

Bootcamp – Friday – 09/02/16

5 Rounds For Time:
10 DB Snatch 40/25 (5 right / 5 left)
10 Goblet Squats with DB
10 Tuck/Jump Burpees (burpee, then jump and bring knees to chest)
100m Single Arm Farmers Carry (50m Right hand / 50m Left hand)

WOD – Thursday – 09/01/16

For Time:
50 Calorie row
40 Russian KB siwngs 70/53
30 burpees
– rest 10 min
Repeat 1x
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Today’s WOD

Bootcamp

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