XFB Blog

CrossFit Bondi – CROSSFIT Skill Work Pull Up Complex 12 Min EMOM 1: 3 – 5 Strict Chest to Bar 2: 8 – 10 Kipping Chest to Bar 3: 10…

CrossFit Bondi – CROSSFIT Strength Work Squat 1 RM 3 @ 80% 3 @ 85 % 1 @ 90 % 1 @ 95% Attempt New PR if miss re-attempt if…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 1000 M Row 50 Strict Pull Ups 1000 M Ski 100 Push Ups 1.2 KM Run 100 Deadlifts (185/135) 100 Cal…

CrossFit Bondi – BEAST Metcon (Time) Lifting 5 x 2 Snatch Balance @70% 5 x 3 Hang Snatch @70% 3 x 3 Clean High Pull @100% 10min EMOM Power Clean…

CrossFit Bondi – CROSSFIT Skill Work 12 Min EMOM Min 1 – 2 – 3: 3 Hang Power Snatch Min 4: Rest Min 5 – 6 – 7: 2 Hang…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 4 * 3 @ 85% Super with DB Bulgarian Split Squat 5/5 (Build Weight) Skill Work HS Walk & Butterfly 9 Min EMOM…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 12 Rounds 500 M Row 9 Deadlifts (185/135) 6 Power Cleans 3 Ring/Bar MU

CrossFit Bondi – BONDI BARBELL CLUB Skill Work 6 Min EMOM 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk 6 Min EMOM 1 Squat Clean +…

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) Every 30 Sec for 18 Rounds 1: 12 DB Chest Press 2: 12 Empty Bar OH Press 3: 3 – 5…

CrossFit Bondi – BEAST Metcon (Time) Lifting EMOM until fail Snatch 95/65 (increase 10lbs each round until failure) Clean & Jerk from the weight you finish the snatch at (increase…