XFB Blog

CrossFit Bondi – ZOOM Sessions Strength Work Leg strength 4 Rounds 6 Tempo Squats 30 Sec Wall Sit 8/8 Single leg Hinges 20 DB Hamstring curls Metcon Metcon (Time) 5…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/yuyZCCq3opk 2 Rounds 6 Sit Squats 90 Sec a side Hamstring Rails 10 Side plank marches a side Strength Work Leg strength…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (No Measure) 20 Min EMOM 1. 12 DB Snatches 2. 10 DB Split Jerk 3. 20 Air Squats 4. 12 HR Push Ups…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/5Yf8OwPE9TE 3 Rounds 5 Hip Hurdles a side 10 Bridged Marches 10 High Plank with Active Tuck Metcon Metcon (4 Rounds for…

CrossFit Bondi – ZOOM Sessions Strength Work Metcon (No Measure) 4 Rounds 10 Db Good Mornings 8/8 Bent Over Rows 30 KB Swings Metcon Metcon (No Measure) Every 3 Min…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/TbjGO4toIJ4 2 Rounds 5 Cat Cows 5 * 90/90 Hip Mobility 5 a side Cossack Squats 10 Opposite heal touch from down…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (Time) Captain Tom For Time 10 Rounds of: 30 Lunges 4 Devil Presses (2×50/35 lb) 19 Air Squats 20 Double-Unders Directly into: 100…

CrossFit Bondi – ZOOM Sessions Strength Work Press 4 Rounds 12 Chest Press 8/8 Bent Over Row 6/6 Shoulder Press 20 Bicep Curls (grab db by both ends) Metcon Metcon…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) https://youtu.be/JAPzaYrzLMg 2 Rounds Prayer Stretch 20 sec hold Thread Needle 8 a side Lunge and Reach 8 Strength Work Push 4 Rounds…

CrossFit Bondi – ZOOM Sessions Strength Work Metcon (No Measure) 4 Rounds 5 Shrimp Squats a side 20 Romanian Deadlifts 20 Lateral Lunges Metcon Metcon (6 Rounds for time) Every…