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A Rob Labar Gym
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Archive for the WOD Category

WOD – Tuesday – 12/01/15

WOD – Tuesday – 12/01/15
A) EMOM 14:
Min 1: 4 burpee over bar + 3 power cleans
Min 2: 6-10 toes to bar
B) For Time:
row 30 calories
25 pullups
20 power cleans; 135/95
200m sandbag carry
2 rope climbs (scale to 4 planks)
     RX+ Do C2B pull-ups and 155/105 Power cleans

Last Day to register for Battle of the Boxes. CLICK HERE to register

WOD – Monday – 11/30/15

WOD – Monday – 11/30/15
A. Back Squat. 9-7-5-3. Building each set. Rest 2-3 min between sets
B) 3 RFT:
21 box jumps’ 24/20
18 wallball 24/20
15 kb swings; 53/35 (RX = Overhead)
12 burpees

Tomorrow is last day to register for Battle of the Boxes. CLICK HERE to register

WOD – Friday – 11/27/15

Time to burn off all that good stuff from yesterday!!!!

Complete 5 sets for times. (one set every 5 min)
15 wallball
10 pullups
15 kb swing
10 box jumps
30 dubs/ 60 singles
    You will have 5 seperate scores.

Class times at 9am & 10AM.

HAPPY THANKSGIVING!

HAPPY THANKSGIVING!

We will be closed for Thanksgiving and will have classes on Friday at:

8AM – Bootcamp

9AM CrossFit

10AM CrossFit

WOD – Wednesday – 11/25/15

WOD – Wednesday – 11/25/15

WED: Normal Schedule

THURS: Closed…Happy Thanksgiving

FRI: 8AM Bootcamp, 9AM & 10AM CrossFit

A) EMOM 27:
1 Minute: row 8 calories
2nd Minute: 8 t2b
3rd Minute: 4 power snatch; you choose weight; this is what we’ll keep track of.
Score will be total pounds moved in EMOM.
B) 3 sets not for time;
rope climb x 1-2; legless if possible
powell raise @ 30×1 x 8-10/arm
3-6 strict pullup; supinated grip. (use band to keep strict if needed)

WOD – Tuesday – 11/24/15

WOD – Tuesday – 11/24/15

Holiday Schedule:

Wed: Normal schedule

Thurs: Closed

Fri: 8AM Bootcamp, 9:00 & 10:00 CrossFit

 

BATTLE OF THE BOXES: Its not too late to register, but time is running out quickly. If you’re having trouble getting a team together, please see your coaches for assistance. CLICK HERE to register.

A) 4 RFT
12 pullups; RX+ do c2b
16 lateral bar hops
12 front squats; 165/115
      – rest as needed
B. 5 sets; every 2 min;
3 power cleans + 6 alt front racked lunges. Build as you go.

WOD – Monday – 11/23/15

WOD – Monday – 11/23/15

Holiday Schedule:

Mon-Wed: Normal Schedule

Thursday: Closed

Friday: 8am BC, 9:00 & 10:00 CrossFit

A. Hang Snatch from mid thigh, with 3 Second Pause in hang position
10 min to build to heavy single
B) AMRAP 14:
10 S2O: 135/95
20 burpees
40 dubs (scale to 80 singles)

Battle of the Boxes 2 is closing out soon!!!!!!!! Get your team ready! Ask your coaches for help if needed.

WOD – Friday – 11/20/15

WOD – Friday – 11/20/15

This one is a DOOZY! Bring your A-Game

A. Clean (full squat) + Hang Squat Clean + 2 Dip Jerk + Jerk. Build to max.
B) AMRAP 20:
20 power cleans; 135/95
20 back squats
20 pullups
*****at 0:00, 5:00, 10:00 & 15:00, you must perform 8 burpees and Run 100m

Battle of The Boxes Registration closes December 1st. REGISTER HERE

WOD – Thursday – 11/19/15

A) Row 1,000m @ 80% effort. Warm-up…NOT for time.
B) 4 RFT:
Run 400m
15 thrusters 75/55
15 abmat sit up
15 HR pushups

WOD – Wednesday – 11/18/15

Battle of The Boxes registration closes December 1st. REGISTER NOW

A. Back Squat: Build to a heavy triple, then 2 sets of 15 reps @ 65% of triple weight
B) EMOM 21:
Min 1: 4 power snatch 115/75
Min 2: 8 t2b + max box jump overs in remaining time; 24/20
Min 3: rest
— score is total box jump overs
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Delray Beach Location

1405 N. Congress Ave #14
Delray Beach, FL 33445
Phone: (561) 702-4844

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