XFB Blog

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…

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 – CROSSFIT Metcon Metcon (No Measure) 20 Min EMOM 1. 5 Devils Press (22.5/15 Kg) 2. 7 Burpee Box Jumps 3. 12/9 Cal Ski. 4. 15/12 Cal Bike…

CrossFit Bondi – CROSSFIT Gymnastics Gymnastics Conditioning On the 3:00 * 4 Rounds: 2 Rope Climbs 15 KB Swings (40/28 Kg) 8 Strict HSP Metcon Metcon (Time) 3 Rounds 24/17…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Snatch Balance (4 * 3 @ 80%) Snatch Pull (5 * 2 @ 100%) Muscle Snatch (4 * 3 @ 40%) Metcon Metcon…

CrossFit Bondi – CROSSFIT Skill Work Snatch Snatch Skill 6 Min EMOM Power Snatch + Hang Power Snatch Strength Work Stamina Squating 10 Min EMOM Odd : 1 Front Squat…

CrossFit Bondi – CROSSFIT Metcon (Time) Lifting Build to heavy triple muscle snatch (Reset each lift) Build to heavy pause power snatch + pause hang snatch (3 sec pause in…