XFB Blog

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Complec 8 Min EMOM 1 Muscle Snatch + 1 Overhead Squat Build Heavy Set Snatch Complex 8 Min EMOM 3 position snatch 1 high…

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) Every 2 Min for 40 Min 1. 30/21 Cal Row 2. 5/5 DB Clusters + 10 DB Push Press(22.5/15 Kg) 3. 12…

CrossFit Bondi – CROSSFIT Announcement DeLoad Week Skill Work HSPU Strength Deficit Strict HSPU (4″/3″) 18 Strict HSPU 18 Reverse Grip Barbel Bent Over Rows Rest 1 Min 15 Strict…

CrossFit Bondi – BONDI BARBELL CLUB Strength Work Muscle Snatch 4 * 3 @ 40% Snatch Pull 4 * 3 @ 110% Snatch Complex 5 Sets (Building weight) 1 Snatch…

CrossFit Bondi – CROSSFIT Announcement Deload Week Strength Work Squat Clean 8 Min EMOM Odd: 2 Hang Squat Clean + Jerk Even: 3 TnG Squat Cleans Jerk Jerk Dip +…

CrossFit Bondi – BEAST Metcon (Time) Lifting Every 2:30 Snatch Push Press + Snatch Balance + OHS: (1+2+2) x 2, (1+1+1) x 3 Power Snatch + High Hang Snatch +…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 500/400 Cal Row While other chip away at 10 Rounds 20 KB SDHP (24/16 Kg) 15 Goblet Squats 20…

CrossFit Bondi – BEAST Metcon (Time) 1) Squat clean: 10 rounds – Every 2 minutes, perform: -2x squat clean (Work up to a max for the day) 2) Push press…

CrossFit Bondi – CROSSFIT Strength Work Upper Body Complex 3 Sets 7 Single Arm DB Bench Press a side 7 Single Arm DB Bent Over Row a side Snatch Complex…