June 2019

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 3 Rounds 25 TTB 50/35 Cal Row 75 Wall balls 50 Power Snatches (135/95) 25 TTB

CrossFit Bondi – CROSSFIT Strength Work Squat Back Squat 4 * 3 Set 1 @ 75% Set 2 @ 80% Set 3 + 4 @ 85% then strip down to…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 30 Min EMOM 1. 6 Deadlift (265/215) 2. 15/12 Cal Ski 3. 15 Burpees over bar 4: Rest 5. 30 Air Squats Rest…

CrossFit Bondi – CROSSFIT Announcement Barbell moved to tomorrow and remeber there are no evening classes tonight due to the Reebok launch Gymnastics HSPU & DU On the 0:00 –…

CrossFit Bondi – CROSSFIT Extra Comments U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg,…

CrossFit Bondi – BEAST Metcon (Time) Lifting Split Jerk: 4 x 3 @ 75% Hang Power Clean + Hang Clean: 4 x (2+1) Clean Pull + Clean + Split Jerk:…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) Buy In 600m Run with med ball 100 Cal Ski 100 Wall Balls 100 Squat Cleans(135/95) 100 Cal Bike 100 Burpees Over Bar…

CrossFit Bondi – CROSSFIT Gymnastics Gymnastic Play 4 Giant Sets 3-5 Parallette Handstand Push-ups 7 Strict Chest to Bar Pull-ups 9 Strict Toes to Bar 12 DB Chest Press Rest…

CrossFit Bondi – CROSSFIT Strength Work Snatch Grip Deadlift (5 * 5 @ 120%) Skill Work DB OH Squat 6 Min EMOM ODD: 5/5 DB OH Squat (1 DB) EVEN:…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs Clusters 50 – 40 – 30 – 20 – 10 (135/85) Cal Bike 10 – 20 – 30 –…