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

Archive for the WOD Category

WOD – Thursday – 06/09/16

AMRAP 20:
400m run
21 cal row
15 OHS; empty bar
9 bar facing burpees
Gymnastics practice
A. 4 sets; HS hold on wall + should taps; 15 sec hold + 2 taps/side
– if unable to hold HS, hold plank and perform 10 shoulder taps/side
B. 3 sets; paused ring pushup x12-15/ if able; use box for feet to create a defecit
https://www.youtube.com/watch?v=rJ17wVRqOag&feature=youtu.be
C. EMOM 8:
Single arm high plank hold x :10 – :30 sec; switching hands each minute
https://www.youtube.com/watch?v=DZsSzbr1RXU&feature=youtu.be

WOD – Wednesday – 06/08/16

A. snatch w/2″ pause off the floor;
2×2@65%, 1×2@70%, 1×2@75%, 4 singles@80%
B) AMRAP 14: RX+
6 squat snatch; 135/95; should be no heavier than 75% of 1rm
2 muscle ups (1 for ladies)
run 100m
RX do:
6 power snatch 135/95
8 pullups
run 100m

CLICK HERE to register for the Guy/Girl Battle

WOD – Tuesday – 06/07/16

A) 21-15-9 Reps For Time:
Deadlift 225/155
HSPU (RX+ do strict)
– rest as needed
B) Perform 3 Sets of:
Standing anti-rotation press x10/side
https://youtu.be/5mD6A_Lr8kY

WOD – Monday – 06/06/16

Alex MU
A) 4 Sets:
A1. 4 high hang muscle snatch; rest 1 min
A2. 12-15 banded pull aparts; rest 1 min
SLOW ECCENTRIC FOCUS
B) AMRAP 8:
55 dubs (scale to 110 singles)
5 Power clean & push jerk 155/1155

WOD – Friday – 06/03/16

Squad Team Pic 2

CLICK HERE to register for the Competition at Squad. Guy/Girl teams of 2 on Saturday, July 2nd.

A) Clean with 3 second pause @ the knee
Build to a heavy single
B) For Time: 21-15-9
Thrusters 115/75
Burpee Over Bar

WOD – Thursday – 06/02/16

AMRAP 20:
15 Calorie Row or Bike
100m DBL KB front rack carry 53/35
10 Ring rows
1 Snatch 135/95*
    *every round the snatch rep goes up by 1 (round 1 do 1, round 2 do 2, round 3 do 3 etc..)

WOD – Wednesday – 06/01/16

7 Rounds For Time. (25 Minute Cap)***
9 Burpee Over Bar
7 power cleans; 135/95
5 front squat
3 push jerk
**** If you do not finish within the cap, the score will be CAP + 12 (or what ever number of reps you are short). There are 24 reps per round

WOD – Tuesday – 05/31/16

A) Deadlift Cluster 3.3.3
*** Total of 9 reps per cluster. Sets of 3 should be T-N-G. 5 seconds rest between triple. Build to a moderately heavy cluster
B) For Time:
30-20-10
Deadlifts 155/105
Abmat situps
Box jumps 24/20

WOD – Monday – 05/30/16

Murph Image

Class time 9am & 10 am. (CrossFit & Bootcamp members)

Murph ….. or Partner Murph. (Split the reps)

1 Mile Run

100 pullups

200 push-ups

300 Air Squats

1 Mile Run

HAPPY MEMORIAL DAY!!!!

WOD – Friday – 05/27/16

3 Rounds For Time:
20 Burpee box jumps 24/20
20 STO 135/95
20 SDLHP 70/53

CLICK HERE for Memorial Day hours and WOD

Page 17 of 84« First...10...1516171819...304050...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