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

Archive for the WOD Category

WOD – Wednesday – 01/22/14

WOD – Wednesday – 01/22/14

  A) 3 minutes of double under practice (freestyle. You must attempt) B) AMRAP 5:  - 10 KB Swings 53/35  - 20 Double unders (scale to 40 singles)   REST 4 MINUTES C) AMRAP 5:  - 10 SDHP 53/35  - 10 Box jumps – Games 24/20   […]

Read more

WOD – Tuesday – 01/21/14

WOD – Tuesday – 01/21/14

A) Front Squats 8 reps @ 70% 6 reps @ 75% 4 reps @ 85% 2 reps @ 90% Max reps @ 80% Take your best guess at your 1rm and stick to the percentages. Record your max reps including weight used. Eg: 215 x 7 B) […]

Read more

WOD – Monday – 01/20/13

WOD – Monday – 01/20/13

A) Not For Time: (any order)  - 3 wall climbs or 6 Walk-The-Floors  - 300m row  - 30 single jump rope  - 2 rope climbs (scale to 4 planks)  - 30 wallballs For Time:  Wodapalooza Chipper (sligthly scaled)  - 10 Thrusters 115/75  - 20 Toes to bar […]

Read more

WOD – Friday – 01/17/14

WOD – Friday – 01/17/14

4 Rounds For Time: 10 Hang Squat Clean & Jerk 155/105 20 Lateral Bar Hops 10 KB Swings 70/53 10 Burpee Box Jumps 30/24   BAM!!!!!! (Scale accordingly)

Read more

WOD – Thursday – 01/16/14

WOD – Thursday – 01/16/14

A) Not For Time: 100m Sled Pull or Push 20 wallballs 20 Russian KB Swings 20 Kip swings (back and forth, head through. Open up the shoulders) B) 6 Rounds For Time: 5 HSPU 6 Power snatch 95/65 7 Knees to elbows 200m run

Read more

WOD – Wednesday – 01/15/14

WOD – Wednesday – 01/15/14

A) 3 minutes of double under practice (freestyle. You must attempt) B) Not For Time: 40 jumping jacks 30 mountain climbers (total steps) 20 deadlifts 135/95 (should be pretty easy, scale accordingly) C) Power Clean: 12 minutes to build to a heavy single D) 21-15-9 Power cleans […]

Read more

WOD – Tuesday – 01/14/14

WOD – Tuesday – 01/14/14

  A) With a running clock, for reps:  - 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.  - 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.  - 3x max reps of Squats in 40 seconds, rest […]

Read more

WOD – Monday – 01/13/14

WOD – Monday – 01/13/14

  A) 3 Rounds, Max reps of: 1 min Box Jump Overs, 24/20 1 min TTB 1 min Deads, 185/125 1 min Rest (keep a running total throughout each round. Write your score in between rounds.    Your score will be one total number) B) EMOM 10: […]

Read more

CrossFit Boynton Beach Daily WOD 1.10.14

A) Warm Up: 3 Rounds (not for time) 15 jumping jacks 15 air squats 15 mountain climbers 100m run B) 5 RFT: 200m Run 6 HSPU 7 TTB 8 Thrusters (95/65) 9 Pull Ups 10 Burpee Broad Jumps  

Read more

WOD – Thursday – 01/09/14

WOD – Thursday – 01/09/14

  A) 3 Rounds Not For Time: 10 Hollow rocks 15 KB swings 20 Mountain Climbers B) AMRAP 18: 6 Deadlifts  225/155 8 box jumps  24/20 games std. 10 push ups – hand release 200m run   REMINDER THAT WE WILL HAVE A FULL CLASS SCHEDULE AT […]

Read more
Page 17 of 20« First...10...1516171819...Last »

Today’s WOD

  • WOD - Thursday - 08/21/14
    WOD – Thursday – 08/21/14
    August 20, 2014 by
    Something different for today. Today you have options based on your current skill level. Too many are not comfortable in the overhead squat position. Today is designed to give you...
    Read more

Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 276-3699

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