XFB Blog

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) Every 10 Min * 4 10 Floor Presses (22.5/15 Kg) 500 M Row 15 DB Push Press 500 M Ski 20 Wall Balls…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Panda Pull (5 * 3) Snatch Complex 4 Sets of Complex 1 Power Snatch 1 Snatch Balance 1 Sots Press Strength Work…

CrossFit Bondi – CROSSFIT Skill Work Metcon (No Measure) 10 Min EMOM 1. 6 Ring Dips + 8 Kipping Pull Ups 2. 6 V-Snaps + 10 TTB Metcon Metcon (AMRAP…

CrossFit Bondi – CROSSFIT Strength Work Squat Complex Every 90 sec * 5 15 Air Squats 1 Tempo Back Squat @ 85% (5 Sec Down, 5 Sec Pause) Rx+ 20…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 500/400 Cal Row While Partner Completes 5 Stone to Shoulder 5 Stone Squats 10 Burpees 10 KB SDHP (24/16 Kg) 10…

CrossFit Bondi – BEAST Lifting Hang Power Snatch 4×3 (75%) Power Snatch + Hang Squat Snatch 4×2 (Building Weight) Snatch + OHS 4×2 (80%) Metcon In pairs 10 ROUNDS RD:RD…

CrossFit Bondi – CROSSFIT Strength Work Press Complex Every 30 Sec for 20 Rounds 1: 5 Strict Press @ 70% 2: 5 Push Press 3: 5 Push Jerk 4: 3…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs Double DT After Round 1 – 3 – 5 – 7 – 9 400 M Run After Round 2…

CrossFit Bondi – CROSSFIT Strength Work Snatch Pull (5 * 3 @ 85%) Snatch Complex EMOM 1-4 mins 1 Hang power + 1 Snatch Balance + OHS 5-8 mins Power…

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Reps) 3 Rounds of Everything 2 Min On/1 Min Off 1: Row 20/16 Cal AMRAP Burpees Over Rower 2: 20/16 Cal Bike…