XFB Blog

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 10 Rounds 200M Run Together 15 Pull Ups 10 DB Box Step Over (22.5/15 Kg) 5/5 DB Thrusters (1DB)

CrossFit Bondi – CROSSFIT Announcement So remember guys this Saturday at 9:00 we will do the row marathon so there will be no 11:00 Class. It will be me Danny…

CrossFit Bondi – CROSSFIT Snatch work 10 Min EMOM 1 Squat Snatch from hang + 1 OH Squat Then Snatch Skill A: 4* 2 Snatch Grip Push Press from behind…

CrossFit Bondi – THURSDAY THROW DOWN Metcon (Time) In Pairs 100 Cal Ski 100 Box Jump Overs 100 DB Snatches (22,5/15 Kg) 100 TTB 100 DB Snatches 100 Box Jump…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 6 Burpee Pull Ups 200 M Run 200 M Ski/Row Rest 1 Min 8 Burpee Pull Ups 400 M Run 400 M Ski/…

CrossFit Bondi – CROSSFIT Announcement Hey crew on Saturday 25 May me, Luis and Danny are going to do the row marathon indi and Rich Sands and Matthew WS as…

CrossFit Bondi – BEAST Metcon (Time) Lifting Lifts at 60-70%. Focus on tech, no misses Every 90 seconds for 6 rounds Snatch Pull + Power Snatch Every 90 seconds for…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 400 M Run Buy In 8 Rounds 25 DB OH Lunge (22.5/15 Kg) 20 DB Push Press 15 TTB 10 DB…

CrossFit Bondi – CROSSFIT Strength Work Squat Clean Squat Clean 12 Min EMOM On the Min * 3: 3-Pos Squat Clean (60%) On the Min * 3: 2-Pos Squat Clean…

CrossFit Bondi – THURSDAY THROW DOWN Announcement Hey crew on Saturday 25 May me, Luis and Danny are going to do the row marathon indi and Rich Sands and Matthew…