XFB Blog

CrossFit Bondi – ZOOM Sessions Strength Work Split Squat Every 2 Min * 6 5 DB Split Squat 7 Single leg Hinges Left 7 Single Leg Hinges Right 5 DB…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (Time) PainStorm XV Central Scotland Benchmark WOD 5 Rounds for Time 10 Thrusters ( 5 per side) 20 Dumbbell Deadlifts 30 Single-Arm Dumbbell…

CrossFit Bondi – ZOOM Sessions Metcon Metcon (Time) PainStorm XXI (CrossFit Central Scotland Benchmark WOD) 30 Burpees 30 Deadlifts 30 Rev Lunges 30 Cleans 30 Burpees 30 Strict Presses 30…

CrossFit Bondi – CROSSFIT Announcement https://youtu.be/xoosxArO1uo Metcon Metcon (Time) 10 Rounds 10 Reverse Lunges 5 Reverse Burpees Buy Out 50 Squats

CrossFit Bondi – ZOOM Sessions Metcon Metcon (Time) 50-40-30-20-10 reps of: Burpee Jumping Air Squats Push-Ups Rest 2 Min 3 Rounds for Time 10 Dumbbell Snatches 10 Dumbbell Overhead Lunges,…

CrossFit Bondi – CROSSFIT Announcement https://youtu.be/on1mKnbDA-U Mobility Warm-up (No Measure) 2 Rounds Scap Push Ups 12 Wall Angels 12 Down Dog Squat Drive 5 of complex Dynamic Pigeon 5 a…

CrossFit Bondi – ZOOM Sessions Announcement https://us02web.zoom.us/j/300559344?pwd=aXB6bmpVQVFsOWZJeXB6ckFMTmxpQT09 Metcon Metcon (Time) Aerobic Capacity 20 KB\DB Swings 20 V-Snaps 18 Swings 18 V-Snaps Rest 2 minutes into 20 SDHP 20 Push Ups…

CrossFit Bondi – CROSSFIT Announcement https://youtu.be/H4yFjPr-V0I Mobility Warm-up (No Measure) Couch Stretch 1 Min Each Side Wall Adductor Stretch 2 Min 2 Rounds T-Spine Complex 5 Each Side Bird Dog…

CrossFit Bondi – CROSSFIT Announcement https://youtu.be/EzoN0YrTCC8 Mobility Warm-up (No Measure) 3 Rounds A. Hip Posterior Capsule Stretch 3 Rotations Each Side B. Sit Squats 4 Reps with 3 sec hold…

CrossFit Bondi – ZOOM Sessions Strength Work Upper Body Strength 4 Rounds 10 Upright Pulls 10 Prone Pull Overs 6/6 Unilateral Press 2/2 TGU Metcon Metcon (Time) 5 Rounds 30…