XFB Blog

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) In Pairs 35 Min AMRAP 6 Stone Squats 12 Pull Ups 18 Wall Balls 200M Row 200M Run 200M…

CrossFit Bondi – CROSSFIT Skill Work Squat Clean (3 * 3 @ 75%) Split Jerk Split Jerk *Set 1 – 55% *Set 2 – 65% *Set 3 – 75% *Set…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) Trooper Jason Brown In Pairs complete 5 Rounds 5 Deadlifts 5 Hang Power Cleans 5 Thrusters (135/95) 600m Run 2 Rounds 5 Deadlifts…

CrossFit Bondi – CROSSFIT Announcement Time Schedule for Anzac Day 8:00 Class 9:00 Open Gym. Get in and pay your dues Metcon Metcon (AMRAP – Rounds and Reps) 8 Min…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting 3 Pos Power Clean 1 * 3 @50% 1 *3 @ 60% 2 * 2 @ 70% 3 * 1 @ 80% Clean…

CrossFit Bondi – CROSSFIT Gymnastics Pull Up Skill & Strength 4 Rounds 5 Strict Pull Ups 10 DB Bent Over Rows (Building Weight) Complex 3 Butterfly Pull Ups 3 Chest…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs Clean (135/95) (Max while partner runs 400 M then change) SOH (135/95) (Max while partner runs 400 M then change) Wall…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 1000 M Row 3 Rounds Indian file 20 OH Lunges (24/16 Kg) 15 TTB 10 KB Snatches 1000 M Ski 3…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 10 rounds for time 3 HSPU 6 Deadlift (225/155) 12 Pull-ups 24 Double-unders after each 2 rounds 400 M Run