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

Archive for the WOD Category

WOD – Wednesday – 06/18/14

WOD – Wednesday – 06/18/14

  A) 3 sets. Not For Time 4 Muscle ups (scale to MU Progression) 4 Turkish Gettups 30 Double unders (scale to 30 jumps. Keep verticle…bounding)   B) AMRAP 10: 5 Power cleans 135/95 5 box jump overs 24/20 5 handstand push-ups 10 pullups

Read more

WOD – Tuesday – 06/17/14

WOD – Tuesday – 06/17/14

  A) 5 RFT: 20 OHS 45/35 (scale to back squats) 15 KB Swings 53/35 10 TTB 1 Rope Climb* (scale to 2 planks) 200m Run Rest 1 minute between rounds * rope climb can be done any time during round   B) Back Squat 3×5 @ […]

Read more

WOD – Monday – 06/16/14

WOD – Monday – 06/16/14

A) Push Jerk: 10 Minutes only to build to a moderately heavy set of 3 (Do not post load. Take from ground. Focus on technique)   B) For Time: 100 push jerks 115/75 perform 5 burpees at the top of each minute. (including zero) Rest exactly 3 […]

Read more

WOD – Friday – 06/13/14

WOD – Friday – 06/13/14

  AMRAP 18: 3 Bear Complex* 115/75   (PC, FS, PP, BS, RPP) *Must be done unbroken each round. Chose weight accordingly 10 burpee over bar 5 Wallwalks (scale to 10 WTF’s)   See you at the Friday night SOCIAL…CLICK HERE

Read more

WOD – Thursday – 06/12/14

WOD – Thursday – 06/12/14

  For Time: 1600m row 75 Double unders (scale to 150 singles) 50 KB Swings (53/35) 50 walking lunges 30 toes-to bar 30 Push-ups 50 squats  

Read more

WOD – Wednesday – 06/11/14

WOD – Wednesday – 06/11/14

  A) Push Jerk4 sets of 10 reps @ 60-65%   B) AMRAP 12: – 10 dips – 10 Box Jumps 24/20 – 200m run   Attention: Check out the upcoming Social event this Friday. CLICK HERE

Read more

WOD – Tuesday – 06/09/14

WOD – Tuesday – 06/09/14

Notice the straight arms at extension   A) For Time: 15 Hang Power snatch 115/75 30 Deadlifts 185/125 60 wallball 20/14 30 Deadlifts 185/125 15 Hang Power snatch 115/75 *use only 1 bar and change weights accordingly. Have weights ready **Break up deadlifts as needed. Be smart […]

Read more

WOD – MONDAY – 06/09/14

WOD – MONDAY – 06/09/14

A. Clean (full squat). Find 3RM (12 Min time cap. Not Touch-n-go)   B) EMOM 8: 5-7 pullups + 5 burpees (do Chest-to-Bar if possible. Scale to banded pullups or ring rows)   C) For Time: 400m run 20 Power cleans 155/105 400m run

Read more

WOD & BBQ – Saturday – 06/07/14

WOD & BBQ – Saturday – 06/07/14

WOD: Coaches Choice!!!????!!!!! BBQ: 12-4 Eat burgers Have a cool refreshing drink Socialize with your CF chums ***REMINDER: The weightlifting class has been moved to Sunday at 10AM. No 11am Class today. See you tomorrow at 9am for Gymnastics

Read more

WOD – Friday – 06/06/14

WOD – Friday – 06/06/14

A) EMOM 8: 1 Power clean + hang clean + clean @65-70% of 1rm (you can drop bar after hang clean, but get right on it)   B) Benchmark: 20RM Push Press (Find your 20 rep max push press) **Tip: you don’t have to do sets of […]

Read more
Page 4 of 19« First...23456...10...Last »

Today’s WOD

  • WOD - Tuesday - 07/29/14
    WOD – Tuesday – 07/29/14
    July 28, 2014 by
    Camille, Annie & Julie. The perfect trio. Well done ladies!   A) Pull-up Clinic. (10 Minute time Limit)    Your coach will go over Kipping & butterfly pull-up technique and...
    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