XFB Blog

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 50 Cal Bike Karen 50 Cal Bike Grace 50 Cal Ski Isabel 50 Cal Ski Diane

CrossFit Bondi – CROSSFIT Strength Work Strict Press Every 2 Min Sec * 5 3 Strict Press 4 Push Press 5 Push Jerk (Building Weight) Into 20 Banded Tricep Push…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 2000 M Row with EMOM 1. 3 Burpees 2. 5 DB Push Press (22.5/15 Kg) Into 600 M Run Into 2000 M Ski…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Hang Snatch Pull 5 * 3 @ 100% (Of Snatch) High Hang Snatch + Hang Snatch (4 * Complex) Snatch Balance (4…

CrossFit Bondi – CROSSFIT Gymnastics Metcon (No Measure) 4 Rounds Not for Time 6 – 8 Strict Pull Ups 4 DB Split Snatch 4 DB Split Jerk 30 Sec Hand…

CrossFit Bondi – CROSSFIT Strength Work Squat COmplex Every 2:00 Min 4 * 3 @ 85% (No Full lock out at top, want to keep legs under tension) then 8…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 3 Rounds 600m Run 30 Wall Balls 20 Deadlifts (245/185) 10 Burpees over bar Then 3 Rounds 600m Run 30 SOH…

CrossFit Bondi – CROSSFIT Strength Work Bench 4 Rounds 3 Bench Press @ 90% Into Max Unbroken Push Ups 12 Alt DB Curls Into Max Unbroken False Grip Ring Rows…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100 Clean & Jerks (135/95) (Every time you drop the Bar 5 synchro burpees) 75 Pull Ups (Every time…

CrossFit Bondi – CROSSFIT Strength Work Tempo Deadlift 7 * 3 Regular pull off ground, 5 Sec negative. Super 10 TTB/V – Snaps Metcon Metcon (No Measure) 20 Min EMOM…