XFB Blog

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 1000 M Row 21 DB Deadlifts (22.5/15 Kg) 1000 M Ski 15 DB Front Rack Lunges 1000 M Bike 9 DB Devil Press…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Mornings 6 Min EMOM 5 Good Mornings (Building Weight) Sots Press 4 * 3 (Building Weight) Snatch Balance 4 * 2 Snatch…

CrossFit Bondi – CROSSFIT Gymnastics Gymnastics Pulling 12 Min EMOM 1: 2 Legless Rope Climbs 2: 6 – 8 Strict Pull Ups 3: 5/5 DB One Arm Rows 4: 30…

CrossFit Bondi – CROSSFIT Strength Work Front Squat 3 Min EMOM Set 1 – 5 reps @ 65-70% Set 2 – 3 reps @ 70-75% Set 3 – 1 rep…

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…