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

Archive for the WOD Category

WOD – CrossFit – Monday – 06/26/17

4 Sets:
A1. Push press x3-4 reps. Moderate weight across. No rest
A2. 10-20 unbroken pull-ups. Rest 2 min
*If more than 20 unbroken pullups can be performed, consider C2B
*If unable to do pull-ups, use a band
B. 7 RFT
15 Push press 75/55
Run 100m
1 Rope climb -OR- 6 ring rows (any time during round)

WOD – CrossFit – Friday – 06/23/17

Screen Shot 2017-06-12 at 9.52.27 AM

CLICK HERE for awesome meals from Farm To Fork Meals.

A. 5 Sets:
Strict press + 2 Push press + 3 push jerk. Build to a heavy set.
B. For Time:
100 Dubs / 200 singles
50 Wallball shots
25 Squat clean thrusters; 115/75
**14 min time cap

WOD – CrossFit – Thursday – 06/22/17

Assault bike meme
AMRAP 30:
Bike 40/30 calories
25 Burpee box-jump-overs 24/20
Row 500m
Run 600m

WOD – CrossFit – Wednesday – 06/21/17

A. Power clean. 2.2.2
Rest 10 seconds between doubles. – Doubles are tng. – Buiild to a heavy set.
B. 5 Rounds For Time:
9 Deadlifts 155/105
7 Hang power cleans
5 STO
– every 3:00 you must STOP and do 1 round of Cindy
Cindy = 5 pullups, 10 pushups, 15 air squats

WOD – CrossFit – Tuesday – 06/20/17

A. AMRAP 18:
200m Run
10 Thrusters 95/65
250m Row
10 Thrusters 95/65
8/6 Calorie Bike
B. 1 mile run (Not For Time)

WOD – CrossFit – Monday – 06/19/17

A. Backsquat: Find 2 Rep-Max
B. For Time:
21 Power snatch 95/65
15 Burpees
9 Box Jumps 24/20
15 Calorie Assault Bike
21 Wallballs 24/20

WOD – CrossFit – Friday – 06/16/17

Teams of 2, AMRAP 30:
7-5-3 (I go, you go)
Power cleans 155/105
Burpee over bar
* one partner completes entire 7-5-3 before switching

WOD – CrossFit – Thursday – 06/15/17

bring-a-friend-day-image-3
4 RFT
Run 200m
5 DB Snatches Left hand
10 Walking lunges w/DB OH
5  DB snatches Right hand
10 Walking lunges w/DB OH
Row 300m
20 Abmat sit-ups
Bike 1/2 mile

WOD – CrossFit – Wednesday – 06/14/17

6 RFT
12 Thrusters 95/65
8 Burpee box jump overs 24/20
Run 100m
– Rest 1 min between rounds

WOD – CrossFit – Tuesday – 06/13/17

Screen Shot 2017-06-12 at 9.52.27 AM

Visit http://www.farmtoforkmeals.com/ and type in code:

CFBBFAM to receive 25% off of your firsts week of meals.

 

A. Squat clean + front squat. Build to a heavy set.
B. 5 RFT
10 Squat cleans
30 Dubs / 60 singles
10/8 calorie bike
Round 1: 135/95
Round 2: 155/105
3: 175/115
4: 185/125
5: 195/135
          Increase weight each round, even if you are scaling.
Page 1 of 9612345...102030...Last »