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A Rob Labar Gym
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Archive for the WOD Category

WOD – Monday – 12/26/16

NOTE: Classes start at 9am and resume normal schedule for remainder of day.

A. Backsquat
8 reps @ 70%, 8 reps @ 75%, 8 reps @ 78%
B. 4 RFT
21 Wallballs 20/14
18 Hang power snatch 75/55
15 Burpee over Bar
12 c2b Pullups

WOD – Saturday – 12/24/16 (class times 9&10am)

santa_crossfit

’12 WODS OF CHRISTMAS’ !!

Teams of Two:

1 100m run

2 Wall Walks

3 Thrusters

4 Front squats

5 Bar hop Burpees

6 S2OH

7 Power Cleans

8 Pull ups

9  WBS

10 KBS

11 Goblet Squats

12 Deadlift

“and a partridge in a pair tree”. Coach will explain the workout.

RX 95/65, 20/14, 53/35

RX+ 115/75

CLICK HERE for the holiday Schedule.

WOD – Friday – 12/23/16

CLICK HERE for the Holiday Schedule

FOR TIME:
400m run
25 TTB
400m Run
15 Front squats 155/105
400m Run
5 Rope climbs (scale to 10 planks)
400m Run
15 Front squats 155/105
400m Run
25 TTB

WOD – Thursday – 12/22/16

CLICK HERE for Holiday Schedule

A. EMOM 12: (alt)
100M Run
6-8 HSPU
B. 5 Sets:
Assault Bike 1 min for Calories. Rest 2 min bet sets
— score will be highest AND lowest scores

WOD – Wednesday – 12/21/16

blacksheep-throwdown-podium
A. FRONT SQUATS: (Look to increase load from last week. Last week of this!)
15-12-9. One UNBROKEN set every 2:00 (From Floor)
Athletes will choose 1 weight and keep that weight through the 3 sets.
B. For Time:
20 Thrusters 75/55
18 Pull-ups
16 Burpees
32 Calorie Row
16 Burpees
18 Pull-ups
20 Thrusters 75/55

WOD – Tuesday – 12/20/16

power-clean-image
On a running clock…
from 0:00-5:00
Assault bike 30 calories
20 Lateral bar hops
AMRAP power cleans 155/105
   rest 5:00-7:00
from 7:00-12:00
Row 30 calories
20 Lateral bar hops
AMRAP power cleans 185/125
   rest 12:00-14:00
from 14:00 – 19:00
Assault bike 30 calories
20 Lateral bar hops
AMRAP power clean 205/145

WOD – Monday – 12/19/16

A. 3 sets. Backsquat x8 reps @70%. Heavier than last week
B. 4 RFT
10 Pull-ups
10 Power Snatches 115/75
15 Box Jump overs 24/20. Must be facing box… no lateral jumps
RX+
4 RFT
5/4 Muscle ups
10 Squat Snatches 115/75
15 Box Jump overs 24/20. Must be facing box… no lateral jumps

WOD – Friday – 12/16/16

Rob on Floor

A quick reminder that there will NOT BE CLASSES TOMORROW, because of the BlackSheep Throwdown. All are encouraged to come and support. The event starts at 9am on Saturday.

A. 6 sets. One set every 2:00.
Hang snatch x5 reps. Start light and build throughout sets.
B. 3 RFT:
15 Calorie ASSault Bike
20 Pull-ups (RX+ c2b)
25 Wallballs

WOD – Thursday – 12/15/16

row_bike_run-image
BRING A FRIEND THURSDAY!
For Time:
30 Calorie ROW
400m RUN
20 Calorie BIKE
20 Calorie ROW
200m RUN
10 Calorie BIKE
10 Calorie ROW

WOD – Wednesday – 12/14/16

aftermath-from-class

Reminder that there is no class on Saturday, due to the BLACKSHEEP THROWDOWN

A. Not For Time: (look to increase load from last week)
15-12-9 (One set every 2:00)
Front squat (from floor, and UNBROKEN)
      Choose 1 weight and keep that weight through the 3 sets.
B. For Time:
10-9-8-7-6-5-4-3-2-1- Hang power cleans
    immediately into…
10-9-8-7-6-5-4-3-2-1- Shoulder 2 overhead
Ubroken reps on each set. Rest accordingly between sets.
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