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

CrossFit Teens 5/13/14

Derek MU Regional 2014
Derek MU Regional 2014

Warm it   up!

400m partner medball toss
20 mountain climbers
10 alternating lunges
5 Jumping jacks
5 Y-Jacks
5 X- Jacks
Inch Worm across lifting side   of gym
High knees across lifting side of gym
side shuffle across lifting   side of gym
burpee broad jump across   lifting side of gym
Skill review:   Hand stands, wall climbs, wall sits,
forward rolls, super mans, hollow rocks,   HS walk attempts
skin   the cat for each person to get 2 chances to do 3-5 reps. Focus on form,
try not to rush it. Control the movement   forward and backward.
Review: DL
A) For Time:
KBS (24/16) (16kg/25lb)
Tire Jumps
At exactly 10 minutes:
B) For Time:
Deadlift (135/95)
Double Under  (scale 2:1 singles)
At exactly 17 minutes
C) For Time:
25 HR Push Ups



Today’s WOD

  • WOD - Friday - 12/09/16
    WOD – Friday – 12/09/16
    December 8, 2016 by
    For Time: 50/40 Calorie Bike 50/40 Calorie Row 50 Thrusters 75/55 50 Alternating DB snatch. Heavy-ish. Choose weight.      Post time and load used for DB’s. Comments comments...
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  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
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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