XFB Blog

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…

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…