XFB Blog

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…

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…