XFB Blog

CrossFit Bondi – ZOOM Sessions Announcement https://us02web.zoom.us/j/300559344?pwd=aXB6bmpVQVFsOWZJeXB6ckFMTmxpQT09 Meeting Password 831081 Strength Work Squat 12 Min EMOM 1. 10 Goblet Squats (KB/DB/Heavy Bag) 2. 6 OH Squats Right 3. 6 OH…

CrossFit Bondi – CROSSFIT Announcement https://www.youtube.com/watch?v=TvsNvldBiJQ Mobility Warm-up (No Measure) Wrist Warm Up Hamstring RAILS Side Hip Ups 2 * 10 a side Strength Work Press to Hand Stand 3…

CrossFit Bondi – BEAST – OUTDOORS Strength Work Squat Quality 3 Rounds Frog Pumps 20 Reps Scatter Squats 8 a side Metcon Metcon (Time) 5 Rounds 60 Lateral Line Hops…

CrossFit Bondi – CROSSFIT Announcement https://youtu.be/r-w5yn7PuTE Mobility Warm-up (No Measure) 2 Rounds A. Hip Hurdles 8 a side B. High Plank Active Tuck 8 a side C. Alt Dead Bugs…

CrossFit Bondi – BEAST – OUTDOORS Metcon Metcon (No Measure) 16 Min EMOM 1. 12 V-Snaps 2. 8/8 Strict Press 3. 45 Sec Side Plank Left 4. 45 Sec Side…

CrossFit Bondi – CROSSFIT Announcement https://www.youtube.com/watch?v=5iy6ve-TzPA TEAM WORKOUT Metcon Warm-up (No Measure) Mobility 2 Rounds 1. 90/90 Hip Opener 5 a side 2. Dead Bug with reach 10 3. Bridged…

CrossFit Bondi – BEAST – OUTDOORS Strength Work Glute Strength 15 – 12 – 9 Bulgarian Split Squat Inline RDL 21 – 15 – 9 Pike Push Ups Diamand Push…

CrossFit Bondi – CROSSFIT Announcement https://www.youtube.com/watch?v=PO2jWscgkdc Warm-up (No Measure) 2 Rounds 1. Lateral Lunge Step 8 Reps 2. Down Dog Flow 3 * Complex 3. T-Spine Rotation 10 each Side…

CrossFit Bondi – BEAST – OUTDOORS Skill Work Warm-up (No Measure) 5 Min Spent on OH Squat Skill development Strength Work Warm-up (No Measure) 3 Rounds 1. Straddle Pops 10…

CrossFit Bondi – CROSSFIT Mobility Warm-up (No Measure) 2 Rounds A. Prone Straddle With Band 10 Reps B. Single Leg Hinge + Squat 5 a side C. Frog Pops 20…