XFB Blog

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 3 Rounds 25 TTB 50/35 Cal Row 75 Wall balls 50 Power Snatches (135/95) 25 Thrusters

CrossFit Bondi – CROSSFIT Weightlifting Clean Complex (Building Weight) Clean and Jerk Complex Every 2:00 * 7 Hang Power Clean Hang Squat Clean Push Jerk Split Jerk Metcon Metcon (Time)…

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) On a 40 Min Running Clock 0 – 10 Min 1. 6 Km Run AMRAP 15 Burpees Pull Ups…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Drop Snatch (4 * 3 (Drop from Toes)) Snatch Complex 9 Min EMOM 1 – 3: 2 Muscle Snatch + 2 Snatch…

CrossFit Bondi – CROSSFIT Skill Work Shoulder Endurance 4 Rounds 10 DB Lat Raises 20 Strict press Empty BB 30 Sec Face to Wall HS Hold 100m SIngle KB Farmers…

CrossFit Bondi – CROSSFIT Strength Work Deadlift Build to 3 RM Over 4 Sets Super 5/5 Single leg DB Hinges Metcon Metcon (Time) Max set of Pulls ups Then Row…

CrossFit Bondi – BEAST Back Squat Back Squat *If you hit 9+ reps on set 1 last week increase minimum 20/10lbs depending on how many reps you hit. Every 3min…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs Accumulate 100 DB Squats (22.5/15 Kg) 80 Hang Clean & Jerk 60 Box Step Overs 40 Cal Bike/Ski 20 Man Makers…

CrossFit Bondi – CROSSFIT Strength Work Front Squat E2MOM 4 *3 @ 85 % Then 6 Min EMOM 5 Reps @ 65% Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65#…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs Accumulate 150/120 Cal Bike while partner works through 30 Devils Press (22.5/15 Kg) 60 DB Hang Squat Cleans 90…