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

Archive for the Teen WOD Category

CrossFit Teens – Summer Break schedule!

CrossFit Teens – Summer Break schedule!

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Just a Reminder that CrossFit Kids/Teens Class is on Summer Break as of this week! We will likely re-open at our Sister gym, CrossFit Delray Beach at 1405 N. Congress Avenue Delray Beach, FL 33445 at the end August. I will be in touch with all previous members, and we will hopefully have Kids (6-11) and Teens (12-17) classes. We hope you all have a great, safe summer!

 

Any questions, please call or Text Coach Aline LaBar at 561-312-3951, and/or email me at crossfitholdings@gmail.com

 

CrossFit Teens 5/29

CrossFit Teens 5/29

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This is the last week for CrossFit Teens at the Boynton Beach location…at least for this summer. We know many of you will be in camp or traveling and the 5pm slot may not be a good time for you anymore, as you may already be in sports camp all day!

We wish all of you a great summer, and will be in touch when we re-start the program in the fall, at our Delray Beach location.

Warm Up:
500m Row, then:
3 rounds of
3 Ring Rows
10   Mountain Climbers
10 jumping squats
skill
skin the cat (slow and deliberate)
Ring Dips tempo @ 31X1 – do 3-5 sets of   3 reps
Review HSPU
Hang Snatch
WOD:
6 RFT:
3 HSPU
5 Hang Snatch (65/42)
7 Squats
200m Run

CrossFit Teens – 5/28

CrossFit Teens – 5/28

This is the last week for CrossFit Teens at the Boynton Beach location…at least for this summer. We know many of you will be in camp or traveling and the 5pm slot may not be a good time for you anymore, as you may already be in sports camp all day!

We wish all of you a great summer, and will be in touch when we re-start the program in the fall, at our Delray Beach location.

For Today…

Warm Up:
400m Row
dynamic stretch
2 rounds:
10 squats (slow and deliberate)
10 mountain climbers
200m run
Skill:
mat work.   Fwd rolls,
cartwheels, burpee broad jumps
handstand holds, wall sits
cage crawl,   monkey hangs (alternate hangs total 10
times, 5 each arm)
A)   Double under practice
30   secs on/30 secs rest for
3 mins
B) 5 RFT:
15 Double unders / 30 singles
15 Tuck Jump Burpees
100m Run

CrossFit Teens 5/27/2014

Warm It Up!
Let’s not spend too much time on this
the WOD is going to include a   ton
of running, pull ups
push ups, and squats. Keep it simple
and fun!
WOD:
Partner   Murph:
Each person will perform:
1 mile run
plus 10   rounds of
5 pull ups
10 push ups
15 squats
or 5 rounds   of
10 pull ups
20 push ups
30 squats
1 mile run
SCALE AS NEEDED!
Cap at 30   mins

CrossFit Teens 5/20/14

CrossFit Teens 5/20/14
Sarah ring dips 2014 SEWarm Up:
run/row
dynamic stretch
Tuesday:
Warm up with a cage crawl and monkey
hangs. Continue on with bar muscle up   holds
transition to dip and muscle up   transitions
work 5 sets of 3   from hanging position under low
rings, violently   transitioning through.
A) 6 RFT:
5 Pull Ups
10 Burpee Box Jumps
100m run
Cookie:
Farmer’s   carry 400m

CrossFit Teens 5/15/14

CrossFit Teens 5/15/14
Warm it   up!
400m partner medball toss
20 mountain climbers
10 alternating lunges
5 Jumping jacks
5 Y-Jacks
5 X- Jacks
Inch Worm across lifting side   of gym
High knees across lifting side of gym
side shuffle across lifting   side of gym
burpee broad jump across   lifting side of gym

THURSDAY

 

A) 1 mile Run FOR TIME!!!

B) obstacle course!

2 forward rolls or cart wheels

10 Wall Ball Shots (20/14) / (16/10)

15 Giant Tire Jumps

20 Hurdle/cone jump overs for 25m

25 m run back

20 Alt DB Snatches (25/15)

15 K2E

10 Burpees

Complete 3 rounds!

Bonus Cookie: 550m Farmer’s carry (around the building to

Gateway and back in by Firehouse Subs…Do

Every time you drop add 1 Squat. First drop = 1 squat, 2nd drop = 2 squats, etc.

use HEAVY DB or KB!!!

 

CrossFit Teens 5/14/14

CrossFit Teens 5/14/14
AJ Barto CleanWarm it   up!
400m partner medball toss
20 mountain climbers
10 alternating lunges
5 Jumping jacks
5 Y-Jacks
5 X- Jacks
Inch Worm across lifting side   of gym
High knees across lifting side of gym
side shuffle across lifting   side of gym
burpee broad jump across   lifting side of gym

WEDNESDAY
Skill review: Monkey hangs, cage crawl
kipping   pull up progression
A) Front Squat:
3-3-2-2-2
(take 5 attempts to build to heavy   double)
After every set, do 1 rope climb or 2   descends
and 30 sec L-sit on parallettes
No more than 15 minutes
WOD: 16 min AMRAP:
5 Pull Ups
7 Sit Ups
9 Medball Cleans

CrossFit Teens 5/13/14

CrossFit Teens 5/13/14
Derek MU Regional 2014

Warm it   up!

400m partner medball toss
20 mountain climbers
10 alternating lunges
5 Jumping jacks
5 Y-Jacks
5 X- Jacks
Inch Worm across lifting side   of gym
High knees across lifting side of gym
side shuffle across lifting   side of gym
burpee broad jump across   lifting side of gym
TUESDAY
Skill review:   Hand stands, wall climbs, wall sits,
forward rolls, super mans, hollow rocks,   HS walk attempts
skin   the cat for each person to get 2 chances to do 3-5 reps. Focus on form,
try not to rush it. Control the movement   forward and backward.
Review: DL
A) For Time:
21-15-9
KBS (24/16) (16kg/25lb)
Tire Jumps
At exactly 10 minutes:
B) For Time:
15-12-9
Deadlift (135/95)
Double Under  (scale 2:1 singles)
At exactly 17 minutes
C) For Time:
25 HR Push Ups

CrossFit Teens May 1, 2014

CrossFit Teens May 1, 2014

Jaci TTB 14.4

Warm Up:
3 rounds (not for time)
250m row
5 push ups
8 jumping jacks, 8 Y-Jacks, 8   Criss-cross jacks
Review Clean
Take 10 mins to build bars up to working   weight
WOD:
6 min AMRAP
10 TTB
15 Cleans (95/65) (65/42)
20 OH Walking Lunge steps (35/25)
Rest 4 mins
Repeat

CrossFit Teens 4/30/14

CrossFit Teens 4/30/14

Crossfit-ladies

Warm Up:
400m run medball ball toss
Hurdles   – run, walk & jump,
skill work:
handstand walks, cartwheels,
burpee broad jumps
forward rolls
monkey hangs 5 x 5 secs
cage crawl
WOD:
A) 30 Manmakers (35/25) for time
Self Time 5 minute Rest
B) 5 RFT:
10 WBS    (20/14) – 10 foot target
15 Burpees
20 Double Unders – scale to 40 singles
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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