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

Archive for the WOD Category

WOD – Wednesday – 08/03/16

A) EMOM 12: (Alt)
Min 1-4: Power snatch + snatch balance
Min 5-8: Snatch + hang snatch
Min 9-10: 2 Snatch
NOTE: Goal is to build throughout EMOM steadily. If you can ‘squat snatch’ , do so.
B) FOR TIME:
BUY-IN: 30 Calorie Row
then..
7 Rounds of:
7 Pull-ups (RX+ do 3 muscle ups)
Run 50m
then…
200m Farmers carry w/KB’s 70/53
NOTE: Every 25m must stop and perform 10 Goblet squats (RX+ 10 pistols (5/leg)
(25m marks will be measured out and marked on ground)
CASH-OUT: 30 Calorie Row

WOD – Tuesday – 08/02/16

Warm up: 5 Sets NOT For Time:
Run 100m
Plank w/ shoulder tap x30-60 reps. https://www.youtube.com/watch?v=QOCn3_iOAro
A. Front squat: 3×3 @85-90%
B) 2 Rounds For Time:
21 Burpees
15 Clean and Jerk 155/105
9 HSPU

WOD – Monday – 08/01/16

Warm up: 3 Rounds NOT For Time:
Row 12 cal
12 Scapula pull-ups
12 Bent over barbell rows. Light weight. Touch barbell to sternum
A. Push press: 5, 4, 3, 2. Building throughout. Rest 2:00 btwn sets.
B) 6 Sets For Reps:
:20 sec Hang power cleans 96/65
:20 sec Thrusters
:20 sec Burpees
– rest 2 min bet sets

WOD – Friday – 07/29/16

Rob LaBar_Games_Event 6

A. 5 Sets: Bench press x 10 reps
– Between sets, perform 20 Standing alternating lunges with bar across back rack as load
B) For Time:
50 clean and jerk 135/95
– every time you break, you must perform 20 abmat sit-ups

WOD – Thursday – 07/28/16

 

A) AMRAP 3:
2-4-6-8-10 etc…
SDLHP: 53/35
T2B
– rest 2 min
B) AMRAP 3:
Row for calories
– rest 2 min
C) AMRAP 3:
2-4-6-8-10 etc…
Alt DB snatch; 40/25
Pullups
– rest 2 min
D) AMRAP 3:
Row for calories
– rest 2 min
E) AMRAP 3:
2-4-6-8-10 etc..
KB Swing 53/35
— 50m run after each round

WOD – Wednesday – 07/27/16

For Time:
400m run
50 dubs/100singles
500m row
50 dubs/ 100singles
20 burpees
50 dubs/100 singles
20 squat cleans (185/125)

WOD – Tuesday – 07/26/16

Team Swim_Games 2016

Congrats to The CrossFit Squad for competing amongst the 40 most elite and fittest teams on the Planet at The CrossFit Games last week in Los Angeles.

A) 2 sets NFT
15-20 Ring rows. Get body as horizontal as possible. Should be done in no more than 2 sets
15 Thrusters. ‘Empty bar’
8-10 Powell raises (per arm). Light weight
B) For Time:
30 deadlfts 155/105
30 box jumps overs 24/20
30 calorie row
30 box jump overs
30 deadlifts

WOD – Monday – 07/25/16

A. Power clean + 5 push press @32×1
one set every 2:00 x 5 sets: OK to build but should be similar in weight all sets
B) For Time:
20 S2O 115/85
40 burpee
20 S2O

WOD – Friday – 07/22/16

A. 5 sets. Bench press x10 reps
– Perform 20 step ups onto a box betwen sets. You choose height. May hold DBs in hand as loading
B) For TIme:
30 squat clean thrusters;135/95
Row 30 calories

WOD – Thursday – 07/21/16

AMRAP 26:
21 KB swings 53/35
Run 100m
15 Box jumps 24/20
run 100m
9 OHS 95/65 You may scale to BS or use a PVC pipe for OHS
Run 100m
** every 5 minutes, rest for 2:00, then pick up where you left off
***5:00-7:00, 12:00-14:00, 19:00-21:00
Page 10 of 81« First...89101112...203040...Last »

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