XFB Blog

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…

CrossFit Bondi – CROSSFIT Strength Work Deadlift Deadlift Every 90 Sec 5 * 2 @ 85% Super 6 KB Front Rack Lateral Lunge Metcon Metcon (AMRAP – Rounds and Reps)…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Complex 15 Min EMOM 1: 2 Pausing OH Squats 2: 3 Snatch Pulls 3: 2 Power Snatches + 1 Hang Squats Snatches Metcon Metcon…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 4 Rounds for Time 21 Bar Facing Burpees 15 Toes-to-Bars In the remaining time, establish: 9 rep max Clean-and-Jerk*…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 5 Rounds 400 M Run 40 DU 200 M Row Sprint 20 Wall Balls 100 M Ski Sprint 5/5 KB Snatches (24/16 Kg)…

CrossFit Bondi – BONDI BARBELL CLUB Movement Prep Clean Movement 3 Rounds Single Arm Front Rack KB Hold Goblet Squat x 6 each side Single arm KB Waiter Hold Box…

CrossFit Bondi – CROSSFIT Gymnastics Metcon (No Measure) Every 2 Min * 6 3 Bar Muscle Ups 20 Sec Hollow Hold 6 Chest To Bar Metcon Metcon (AMRAP – Reps)…