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

CrossFit Teens 4.22.14

butterfly pullups

butterfly pullupsOk, so we’re gunna change things up a little bit. The basic format for your warmup this week will be as follows:

Warm Up   for the week:
400m run/row, then roll out   on ball or stretch with bands
8 Jumping Jacks
8 criss-cross jumping jacks   (cross hands and feet in front, then extend out)
16 Steps of mountain climbers   (foot to hand),
be deliberate about this, use   the time to stretch
dowel bar shoulder   dislocates, torso twists
50m high knees
50m side to side shuffle   (face the same direction up and back)
50m butt kicks
50m high double knee jump   (not trying to broad jump, knees high to chest)



A) Back Squats:
Take no more than 15 mins to build to   heavy set of 3
suggested rep count: 10-8-6-4-3-3-3
3 RFT:
(15min Timecap)
30 WBS (20/14)
15 Pull Ups
400m run



Today’s WOD

  • WOD – Monday – 01/16/17
    January 15, 2017 by
    Happy Martin Luther King Day   For Time: Row 1k 25 Thrusters 95/65 25 Pull-ups Assault Bike 30/20 calories 15 Thrusters 95/65 15 Pull-ups Run 400m 10 Thrusters 95/65 10...
    Read more


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