Workout Of the Day (WOD)

CrossFit Bondi – CROSSFIT Strength Work Front Squat + Split Jerk (4 * 3 + 1 @ 80%) 3 Push Press + 2 Push Jerk (3 * (3 + 2)…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 2 Rounds 10 Clusters (135/95) 20 HSPU 30 Ab-Mat Sit Ups 600m Run (buy in for next round) 2…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Pull 4 *3 Snatch Pull Snatch EMOM 10 Min EMOM Odd: 3 Pos Power Snatch Even: 1 Squat Snatch + 1 Snatch Balance +…

CrossFit Bondi – CROSSFIT Metcon Metcon () Metcon (5 Rounds for time) Every 8 Min * 5 300m Ski 10 Burpee Box Jump 300m Row 10 DB Box Step Over…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Dip Muscle Snatch 4 * 3 (Building) Want to improve bar position at the hip and focus on vertical leg drive in…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 3 * 8 @ 75% then 3 * 2 Deficit @ 75% Metcon Metcon (Time) 3 Rounds 400m Run 3 Devils Press (22.5/15…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 4 Accumulate 500/400 Cal Ski/Bike Partner 1. Ski/Bike Partrner 2. KB Lunge 100m (24/16 Kg) Partner 3. Hold Plank Partner…

CrossFit Bondi – CROSSFIT Strength Work Strength Circuit 4 Rounds 6 Ring Dips 12 DB Floor Press 18 Bent Over Rows Metcon Metcon (3 Rounds for calories) 3 Rounds 1…

CrossFit Bondi – BEAST Metcon (Time) Chipper for time 80 cal row 50ft hsw 70 KB swing 24/16 50ft hsw 60 AB mat 50ft hsw 50 snatch 75/55 50ft hsw…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Snatch high-pull + Muscle snatch x 4 sets Snatch Complex (70% x 5 sets) 3-Pos snatch (floor, knee, mid-thigh) Metcon Metcon (3 Rounds for…