XFB Blog

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In teams of 3 3 Rounds 40 Power Snatches (135/95) 30 TTB 20 Burpees Over Bar 400m Run 2 Rounds 40…

CrossFit Bondi – CROSSFIT Strength Work Bench 4 Rounds 10 Barbell Bench 21’s DB Bicep Curls Max Push Ups Metcon Metcon (AMRAP – Reps) 10 * 2 Min On/1 Min…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 500m Row 20 DB Snatches (22.5/15 Kg) 5 Man Makers 250m Row Sprint 20 KB Swing (32/24 Kg) 5 Burpees Over KB 500m…

CrossFit Bondi – CROSSFIT Skill Work Shoulder Endurance 4 Rounds 10 DB Shoulder Side Raises 10 DB Shoulder Press 30 Sec HandStand Hold HSPU + HS Walk 6 Min EMOM…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Snatch Balance 8 Min EMOM 1: 2 Snatch Balance 2: 3 Snatch Grip Push Press Snatch Complex 5 * 2 of Complex…

CrossFit Bondi – BEAST Metcon (Time) Lifting Snatch lift off (2 sec pause at knee) into Hang Power Snatch x 5 sets @80% (power) Snatch High Pull + Hang Snatch…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 120 Front Squats (155/95) 400m Team Run 120 Pull Ups 100 Cal Bike 120 Burpee Box Jumps 100 Cal…

CrossFit Bondi – CROSSFIT Strength Work Bench 4 Rounds 6 Strict Pull Ups (Weighted if can) 9 Ring Dips 12 DB Chest Press Metcon Metcon (5 Rounds for time) 5…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 3 Rounds 25 TTB 50/35 Cal Row 75 Wall balls 50 Power Snatches (135/95) 25 TTB

CrossFit Bondi – CROSSFIT Strength Work Squat Back Squat 4 * 3 Set 1 @ 75% Set 2 @ 80% Set 3 + 4 @ 85% then strip down to…