XFB Blog

CrossFit Bondi – CROSSFIT Strength Work DB Strict Press 5 Rounds 8 DB Seated Strict Press 30 Sec Partner Assisted Free stand hand stand/10 M Handstand Walk Double Under 6…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 Row Cal Ring Rows Time in Sec stone hold (Rx+ Elevated feet & Weighted)…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Split Jerk Skill Split Jerk Technique 3 Sets: 2 Tall Jerks 2 Pausing Split Jerks Clean Complex 5 * Complex Clean From…

CrossFit Bondi – CROSSFIT Strength Work Tempo Deadlift 7 * 3 Regular pull off ground, 5 Sec negative. Super 10 TTB/V – Snaps Metcon Metcon (5 Rounds for time) Every…

CrossFit Bondi – CROSSFIT Metcon Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died…

CrossFit Bondi – BEAST Metcon (Weight) Lifting Snatch Strict Press + Tempo OHS (5 down, 3 hold): (5+3) x 3 Snatch High Pull + Power Snatch into OHS: (3+3) x2,…

CrossFit Bondi – CROSSFIT Metcon Sat Chipper (Time) In Pairs 200 HR Push Ups 100 DB Clean & Jerk (22.5/15 Kg) 200 Air Squats 100 DB Thrusters 200 Ab-Mat Sit…

CrossFit Bondi – CROSSFIT Strength Work Strict + Floor Press 4 Rounds 3 Barbell Strict Press 10 DB Floor Press 6 Push Press 20 DB Bicep Curls Metcon Metcon (Time)…

CrossFit Bondi – CROSSFIT Announcement 1. It is very Important that you guys please keep signing in to the classes as from a administrative side it just makes my work…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) Partner Chipper *Share Reps as desired* 33 Squat Cleans @135/95 33 HSPUs 35 Syncro Burpees 35 Cal Bike 35 Synchro TTB…