XFB Blog

CrossFit Bondi – CROSSFIT Weightlifting Clean Complex (Building Weight) Every 90 Sec * 5 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Jerk Squat Clean…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 1. On Rower (Accumulating 500/400 Cal) 2. AMRAP Movement 3. On 600m Run AMRAP 4 Stone-to-Shoulder 6 Stone Squats…

CrossFit Bondi – CROSSFIT Strength Work Deadlift (6 * 2) Deadlift. Heavy. Reset if needed. Controlled. No bouncing reps. Metcon Metcon (Time) 21-18-15-12-9-6-3 DB Floor Press (22.5/15 Kg) 42-36-30-24-18-12-6 Wall…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100 Cal Row 100 Box Jump Overs 100 Thrusters (95/65) 100 Pull Ups 100 Thrusters 100 Box Jump Overs…

CrossFit Bondi – CROSSFIT Weightlifting Snatch EMOM 10 Min EMOM Odd: Building Heavy Power Snatch Even: 1 Squat Snatch + 1 Hang Squat Snatch + 1 Snatch Balance Snatch Pull…

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 Skill Work Movement Prep 2 Rounds 1 Ring dip + 1 Knee Raise on Rings * 5 reps. KB Side Bends * 10 each…

CrossFit Bondi – CROSSFIT Gymnastics HSPU + C2B Every 2 Min for 12 Min 1: 5 Strict Chest-to-Bar + 10 Kipping 2: 10 DB Shoulder Press + 6 – 8…

CrossFit Bondi – CROSSFIT Weightlifting Clean Complex 10 Min EMOM Odd: 3 Clean Pulls Even: 2 Power Cleans + 2 Front Squats + 1 Jerk Squat Clean Every 20 sec…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs Round for Round 21-18-15-12-9 600M Run Buy In Pull Ups Wall balls Hang Power Clean (95/65) while partner 2 accumulates cals…