XFB Blog

CrossFit Bondi – CROSSFIT Gymnastics Pull Ups 4 Rounds 5 Strict Pulls 6 Alt Pistols 10 Kipping Pull Ups 6 Alt Pistols 10 Sec Bent Arm Hang from Rope Metcon…

CrossFit Bondi – CROSSFIT Strength Work Cluster 10 Min EMOM 1 Cluster Build heavy rep for day Metcon (Time) 30 Cluster (135/95) Metcon Metcon (6 Rounds for time) Every 2…

CrossFit Bondi – BEAST Metcon (Time) Lifting Muscle Snatch + Drop Snatch – build until failure (EMOM) Pause Snatch balance (3 sec in bottom): 3,2,2,1,1,1 every 90 seconds Hang Snatch…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In teams of 3 Chad (1000 Step Ups) (Wear weight vest if you have 1) While partners complete 250 Row 5 Devils Press…

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) 4 Rounds 7 Single Arm DB Press a side 100 M OH DB Walk 20 Empty Bar Bicep Curls Metcon Metcon…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100/75 Cal Ski 80 Deadlifts (225/155) 80 Pull Ups 100/75 Cal Bike 80 Synchro Burpees 80 TTB 1.2 Km…

CrossFit Bondi – CROSSFIT Weightlifting Squat Clean Complex 3 Sets Building Weight (Every 90 Sec) 1 Squat Clean + 1 Hang Squat Clean + 1 High Hang Squat Clean DB…

CrossFit Bondi – CROSSFIT Metcon Metcon (4 Rounds for reps) 4 * 8 Min Rounds rest 2 minutes after each round 500 M Row 5 Man Makers (22.5/15 Kg) 30…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Sots Press 3 Rounds 3 Snatch Balance 1 Sots Press (Empty Bar if needed) (Part of preparation for 1 RM) Snatch high pull…

CrossFit Bondi – CROSSFIT Gymnastics Gymnastics 4 Rounds 10 Ring Dips 30 Sec HandStand Hold 100 M Pinch Grip Plate Walk Max Set Strict HSPU Metcon Metcon (No Measure) 8…