XFB Blog

CrossFit Bondi – CROSSFIT Strength Work HSPU Development 4 Rounds 8 Seated Z – Press (Building Weight) 20 Banded Tricep Push Downs 30 Sec Handstand Hold Metcon Metcon (Time) 75x…

CrossFit Bondi – CROSSFIT Weightlifting 3 Pos Snatch 5 rounds Every 90 Sec 1 high hang snatch + 1 hang snatch + 1 snatch (Work up to a max for…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 30 Min EMOM 1: 7 Devils Press (22.5/15 Kg) 2: 15 Wall Balls 3: 15/12 Cal Bike 4: Rest 5: 3 Squat Cleans…

CrossFit Bondi – CROSSFIT Metcon Snatch & C2B 10 Chest to Bar 10 Power Snatch 8 C2B 8 Power Snatch 6 C2B 6 Power SNatch 4 C2B 4 Power Snatch…

CrossFit Bondi – BEAST Lifting OH Squat (3×2, 2×2, 1×3) Snatch Pull + Snatch High Pull + Power Snatch + Hang Power Snatch x (1,1,1,1×5) Every 2 minutes x 6…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 10 Rounds 20 Wall Balls 20 Burpees 15 Cal Row 15 DB Box Step Overs (22.5/15 Kg) 600m Run Buy Out

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) For Time (with a Partner) Buy-In: 1000 meter Row 800 meter Run 50 Pull-Ups 100 Push-Ups 150 Air Squats 800 meter Run 30…

CrossFit Bondi – CROSSFIT Announcement This WOD, named for Jordy van der Ploeg of the Korps Mariniers (Netherlands Marines) was created by coach Gert Dillen (of Crossfit Kampen) and Jordy…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 12 days of Xmas 1 – 100M Row 2 – Snatch 135/95 3 – Deadlifts 4 – DB Thrusters (22.5/15 Kg) 5 –…

CrossFit Bondi – BEAST Metcon (Time) Lifting 15 min to establish a snatch 1RM 15 min to establish a C&J 1RM Metcon 12 Days of Christmas 1 – 20 double…