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Archive for the WOD Category

WOD – Thursday – 03/05/15

WOD – Thursday – 03/05/15
A) AMRAP 6:
400m Run
15 Power Snatch 115/75
20 TTB
25 Box Jumps 24/20 – Games Std
30 Push-ups – Hand release
40 Double Unders
      Rest 3 Minutes (self time)
B) AMRAP 4: of Same Workout from A
      Rest 3 Minutes (self time)
C) Perform Entire Workout For Time

WOD – Wednesday – 03/04/15

WOD – Wednesday – 03/04/15

On Wednesday March 4th we are hosting a fundraising WOD for Marcello Magalhaes. Marcelo just moved to South Florida to work at The Training Pit Crossfit. Upon leaving his first class, he was struck by a car while riding his motorcycle. He has already undergone multiple surgeries including having his Spleen removed, knee reconstruction and he had 3 vertebras in his spine fused together. Unfortunately Marcello doesn’t have any insurance and is incurring a tremendous amount of expenses. 

If we can get everyone to come in and contribute $10 (cash please) or any amount you can spare it would be greatly appreciated. Thanks in advance for all of your support. Lets try and make this fundraiser a big success. I am sure if any one of you were in the same position you would be happy to know that whole Crossfit community were behind you! 

 

A) EMOM 8:
Min 1: 2 Power Clean @ 80-85% (add weight during EMOM if you’d like)
Min 2: 4-8 HSPU
B) Charity WOD: ‘MARCELLO’
21-15-9
Power Cleans 155/95
Wallball 20/14
KB Swing 70/53

WOD – Tuesday – 03/03/15

WOD – Tuesday – 03/03/15
A) Stretch with Coach
B) 3 Rounds NOT For Time:
3 Ring Muscle Ups, or 6 strict pull-ups + 6 Dips
20-40 Double Unders
C) For Time:
15-12-9
Thrusters 95/65
Pull-ups
RX+ do C2B pull-ups (they are coming soon in the Open)
     Rest 3 Minutes (self Time), then:
15-12-9
Burpee Box Jump Overs 24/20
Pull-ups
RX+ do C@B pull-ups

WOD – Monday – 03/02/15

WOD – Monday – 03/02/15

Happy March!

A) 800m run + 800m Row (Not For Time)
If injury prevents running, perform a 1,600m row
 

 

B) OHS or Front Squat or Back Squat
3-3-3-3-3-3 (6 sets of 3 reps, building)
If unable to perform OHS heavy, do Front Squats. If unable to obtain front rack, do Back squats
*Count on OHS showing up in the Open
 

 

C) 21-15-9
OHS 115/75 (do back squats if uable to perform ohs)
burpee over bar
Push Jerks 115/75
*Run 200m after the 21 round and 15 round.

WOD – Friday – 02/27/15

WOD – Friday – 02/27/15

A) Build to a 80-90% Clean & Jerk (Not 1 Rep Max)

 

Rest 7 Minutes (approx)

 

B) CrossFit Games Open 15.1    AMRAP 9:

  • 15 Toes-To-Bar
  • 10 Deadlifts 115/75
  • 5 snatch 115/75

 

On a running clock, immediately transition into 15.1a….

 

C) 15.1a – 6 mins to find 1 rep-max Clean & Jerk

WOD – Thursday – 02/26/15

WOD – Thursday – 02/26/15
A) 3 Rounds NOT For Time: any order
500m Row
10 Pistols or 10 Hawiian Squats – each leg
10 Ring Rows
10 TTB
 

 

30-20-10
Pull-ups
KB Snatch 53/35 (not alternating)
Box Jumps 24/20 – Game std
Cash out with 800m run

WOD – Wednesday – 02/25/15

WOD – Wednesday – 02/25/15
3 Rounds NOT For Time
10 Scapula push-ups
3 Wallclimbs or 6 Walk-The-Floors
15 Deadlifts 135/95 (practice touch-n-go.)
 
B) Bench Press: 6 x 3 increasing.
Start at 60% of 1RM. Try to finish at 90+ %
 
C) 10-1
Power clean + Push Jerk 135/95
Burpee over bar

WOD – Tuesday – 02/24/15

WOD – Tuesday – 02/24/15

A) EMOM 9:
Min 1: 10 hollow rocks or ghd sit-ups
Min 2: 15 wallballs
Min 3: 15-30 Double Unders – or attempts

 

B) Back Squats
5×5 – build to a heavy set of 5.
Perform 5-8 strict pull-ups or ring rows between sets. *Strict C2B if possible

 

C) AMRAP 14:
14 KB Swings – 53/35
10 Front rack Alt Standing Lunges 95/65
30 Double Unders – (scale to 60 singles)

WOD – Monday – 02/23/15

WOD – Monday – 02/23/15
B) Power Clean: 10 minute cap.
Build to a heavy triple – Touch-n-go
 

C) 10 Rounds For Time: 21 minute Cap

10 Push Press 115/75
10 TTB
10 Box Step-ups 24/20 – show control
       The Open allows for step-ups and is often a more efficnent approach

WOD – Friday – 02/20/15

WOD – Friday – 02/20/15

A) Clean & Jerk: 10 Mintutes to build to a heavy single

 

B) Benchmark Friday – ‘Tommy Mac’ – 2 Rounds For Time: (30 Min. Cap)

  • 12 Burpees
  • 12 Thrusters
  • 12 Burpees
  • 12 power snatch
  • 12 Burpees
  • 12 Push Jerks
  • 12 Burpees
  • 12 hang Squat Cleans
  • 12 Burpees
  • 12 OHS (do back squats if mobility does not permit ohs)

All barbell movements are done @ 115/75

 

C) Check out our new supplement line by clicking GAME PLAN

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