XFB Blog

CrossFit Bondi – BEAST Metcon (Time) Strength: 1) Power clean + clean + jerk: Work up to a max for the day of: -1x power clean + 1x squat clean+…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 6 Burpee Pull Ups 6 DB Box Step Ups (22.5/15 Kg) 200 M Run 200 M Ski/Row 8 Burpee Pull Ups 8 DB…

CrossFit Bondi – CROSSFIT Skill Work Skill & Strength 4 Rounds 1 Legless Rope Climb (from floor) 3 Wall Walks with 4 Shoulder taps when face is flat against wall…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Snatch Push Back + Pull 5 * 2 Snatch Push Back + Pull 3 Position Snatch 80% 5 * Complex 3-Position Snatch…

CrossFit Bondi – CROSSFIT Announcement Hey Team So we have our Xmas party set for the 30th of November at 18:00 and it will be held at Coogee bowels. I…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 30 Rounds (Indian File) 4/4 DB Clusters (22.5/15 Kg) 12 Wall Balls 16/13 Cal Row

CrossFit Bondi – CROSSFIT Strength Work Front Squat + Split Jerk (4 * 3 + 1 @ 80%) 3 Push Press + 2 Push Jerk (3 * (3 + 2)…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Pull 4 *3 Snatch Pull Snatch EMOM 10 Min EMOM Odd: 3 Pos Power Snatch Even: 1 Squat Snatch + 1 Snatch Balance +…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 2 Rounds 10 Clusters (135/95) 20 HSPU 30 Ab-Mat Sit Ups 600m Run (buy in for next round) 2…

CrossFit Bondi – CROSSFIT Metcon Metcon () Metcon (5 Rounds for time) Every 8 Min * 5 300m Ski 10 Burpee Box Jump 300m Row 10 DB Box Step Over…