XFB Blog

CrossFit Bondi – CROSSFIT Skill Work TTB & Pull Up Complex 3 TTB Into 3 Kipping Pull Ups 30 Sec Hand Stand Hold 4 TTB Into 4 Kipping Pull Ups…

CrossFit Bondi – BONDI BARBELL CLUB Strongman Farmers Carry (2rep max) Work up to a 2 length rep max Yoke Carry Weighted Push Up Build 3RM Weighted Push Up Max…

CrossFit Bondi – CROSSFIT Strength Work Squat Complex Back Squat 4 * 3 (Building Weight) Then 3 Rounds Every 90 Sec 20 Air Squats 3 Squat Cleans @ 80% Hold…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 400 M Run Grace (30 C&J) 135/95 400M Run Isabel (30 Snatches) 50 Cal Bike/Ski DT ( 5 Rds of 12…

CrossFit Bondi – CROSSFIT Strength Work Snatch Grip Deadlift (5 * 6 @ 100% (Of Snatch)) Skill Work Pull Ups Every 30 Sec * 12 1: 3 Strict Pull Ups…

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) 5 Min EMOM 3 Hang Snatch Pulls Snatch Complex 4 * 2 Power Snatches + 1 Hang Squat Snatch + 1…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) For Time 2000M Ski Every 500M do 10 Burpee Box Jumps 2000M Row Every 500M do 20 Wall Balls 100 Cal Bike Every…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work DB Split Jerk 4 * 3/3 DB Split Jerk Building Weight Clean Complex 5 Sets every (90 Sec) 2 Hang Power Cleans…

CrossFit Bondi – CROSSFIT Skill Work HSPU & DU Not For Time 18 Strict HSPU 30 DU 15 Strict HSPU 35 DU 12 Strict HSPU 40 DU 9 Strict HSPU…

CrossFit Bondi – CROSSFIT Strength Work Back Squat Back Squat 4 * 3 @ 85% then From the Ground Every 30 Sec for 8 3 Front Squats @ 50% of…