Workout Of the Day (WOD)

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 – CROSSFIT Strength Work Clean EMOM 12 Min EMOM 1 – 2 – 3: 5 TnG Power Cleans 4 – 5 – 6: 3 Squat Cleans 7 –…

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…

CrossFit Bondi – CROSSFIT Announcement Please make sure to let me know about the Xmas party by the end of today so I can finalise the booking. Thanks Team Metcon…

CrossFit Bondi – CROSSFIT Gymnastics Handstand Walk 4 Rounds Free stand hold partner assisted with shoulder taps 4 5 False Grip Ring Pull Ups 5 Ring Transitions Metcon Metcon (No…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Sots Press 4 * 3 (Building Weight) Snatch Balance (4 * 3 Building) Strength Work Hang Snatch (Build heavy Hang Power +…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 4 * 2 @ 85% Clean Conplex 5 * Complex 1 Power Clean + 1 Squat Clean Metcon Metcon (5 Rounds for time)…

CrossFit Bondi – BEAST Metcon (Weight) Back squat: Set 1: At 75-80% rep out (goal is 10-12, if you do more, great) Set 2: Add 20-40lbs rep out (goal is…