Workout Of the Day (WOD)

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…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 2 Rounds 600 M Run 200 KB Swings (24/16 Kg) 600 M Row 100 Goblet Squats 50 Cal Ski 50 Deadlifts…

CrossFit Bondi – CROSSFIT Strength Work Odd Object 4 Rounds 6 Single DB Lat Box Step Ups 100 M Row Sprint 200 Farmers Walk (32/24 Kg) Metcon Und: Metcon (Time)…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Complex Every 90 Sec for 4 Sets 3 Pos Power Snatch & 1 Snatch Balance Working 50 – 60% of 1 RM Power Snatch…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100 DB Snatches (22.5/15 Kg) 100 Box Step Overs 100 Single Arm Thrusters 100 OH Lunges (1 Arm) 100…

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) 20 Min EMOM 1. 4 Devils Press (22.5/15 Kg) 2. 12 Cal Row 3. 8 Burpee Box Jumps 4. 200 M Run…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Sots Press (From Front Rack) 4 * 3 (Building Weight) Snatch Complex 5 * 1 Squat Snatch + 1 Behind the Neck Snatch…