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A Rob Labar Gym
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Archive for the Blog Category

Bootcamp – Friday – 03/31/17

A. AMRAP 10:
10/8 Cal Bike
20 Double Unders / 40 SIngles
100m Single-Arm Fiarmers carry 53/35 (50m right / 50m left)
REST 8 MINUTES
B. AMRAP 10:
10 Knees To Elbows
10 Ground To Overhead w/ Bumber Plate 45/25
200m Run

CrossFit – WOD – Friday – 03/31/17

A. Backsquat: 5, 3, 1, 1. Build from 75%. Singles should not be maximal
B. For Time:
50 wallballs 20/14
50 pullups RX+ do c2b
50 HR push-ups
50 SDLHP 95/65 (RX+ 135/95)
50 Calorie row

Bootcamp – Thursday – 03/30/17

BRING A FRIEND THURSDAY

A. For Time:
1,000m Row Buy In, then
15-12-9
Pull-ups
SDHP 53/35
Burpees
B. Tabata. 8 Sets: (20 sec on 10 sec off). Keep running total
Air Squats

CrossFit – WOD – Thursday – 03/30/17

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IT’S ‘BRING A FRIEND THURSDAY’

A. 10 Minute Assault Bike for max calories
– rest as needed
B. Tabata. 8 Sets: (20 sec on 10 sec off). Keep running total
Abmat Sit-ups

CrossFit – WOD – Wednesday – 03/29/17

A. 7 Sets: 3 Hang snatch.
Begin @55% of 1rm and build as possible
B. 7 Sets: One set every 90 seconds
1 Rope climb (scale to 6 ring rows)
3 Deadlifts 225/155 RX+ 275/205
     Max-rep burpee over bar in remaining time. Score is total # of burpees

Bootcamp – Wednesday – 03/29/17

5 Rounds For Time: (Time Cap 23 Minutes)
18 Wallballs 20/14
16 Abmat Sit-ups
14 Alt. DB Snatch 40/25
100m Run
*If you time cap, add unfinished reps to time as score. Run is 1 rep
(There are 49 reps per round)

Bootcamp – Tuesday – 03/28/17

A) 12:00. Not For Time, in any order. Constant movement
5 Strict pull-ups. Use bands if needed.
10 Drop-step Lunges* (5 each direction)
10 CAL Row – hard
10 Back extensions on Abmat
   Drop-step Lunges link
B. AMRAP 12:
12 Box Jumps 24/12
9 Toes to bar
6 Burpees

CrossFit – WOD – Tuesday – 03/28/17

A. 5 Sets: One set every 4:00
20/16 calories on Bike
10 STO 155/105
– score is fastest AND slowest rounds
— rest as needed
B. Complete 4 unbroken sets. Not For Time
7 Dumbbell DL
7 Dumbbell Power cleans
7 Dumbbell Front squats
7 Dumbbell Push press
– rest as needed between sets

CrossFit – WOD – Monday – 03/27/17

A. Choose one of the following..
1. 4 sets; ring row x10-12 reps. may make more challenging by having feet on box
2. 4 sets; strict pullup x2-6 reps
3. 4 sets; weighted pullup x1.1.1; rest 10 sec btwn singles
B. For time:
800m run buy in, then..
10 Rounds of:
3 SDLHP 135/95
6 Box Jumps 24/20
9 Wallballs 20/14

Bootcamp – Monday – 03/27/17

8 Rounds For Time: (24 Minute Time Cap)
200m Run
20 Air Squats
12 KB Swings
*Post time and weight used for kb.
If unable to make time cap, score will be 24:00 + # of reps not finished.
(run will count as 1 rep). If you finish exactly 7 rounds, score will be 24:33
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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