Workout Of the Day (WOD)

CrossFit Bondi – CROSSFIT Metcon Announcement Next week we start with testing as of 13 Jan formal 12 week program starts of. Metcon (No Measure) 3 Rounds of Everything 2…

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 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 Strength Work Hatch Squat Cycle 1/12 (60%x 10 reps, 70%x 8 reps, 75%x 6 reps, 80%x 4 rep) Back squat Front Squat (60%x 5 reps, 70%x…

CrossFit Bondi – CROSSFIT Strength Work Front Squat (60%x 5 reps, 65%x 5 reps, 70%x 5 reps x 2 sets.) Front Squat Metcon Metcon (AMRAP – Rounds and Reps) Modified…

CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter…

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