XFB Blog

CrossFit Bondi – CROSSFIT Strength Work Back squat (4 * 2 Complex @ 85%) 1+1\4 squat 1 full squat to bottom 1/4 up and back down stand up = 1…

CrossFit Bondi – BEAST Metcon (AMRAP – Rounds) Lifting Split Jerk – Build to 1RM (YAY), then 2 x 2 @ 90% Power Clean + Hang Clean: 4 x (1+1)…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 10 Rounds 30 DB Squats (22.5/15 Kg) 3 Synchro Burpees 20 DB Split Snatch 3 Synchro Burpees 10 Thrusters (95/55) 200…

CrossFit Bondi – CROSSFIT Strength Work Clean Pull 8 Min EMOM 8 x 1 Build to 125% of 1RM Clean Power Clean Every 15 Sec for 20 1 Power Clean…

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…