Workout Of the Day (WOD)

CrossFit Bondi – CROSSFIT Strength Work Squat Clean On the 1:30 x 6 1 Squat Clean 1 Pausing Front Squat 1 Front Squat (Building Weight) Metcon Metcon (Time) 7 Rounds…

CrossFit Bondi – CROSSFIT Metcon Partner Chipper Fight Gone Bad (Time) For time: 150 Wall Balls (20/14″) 150 Sumo Deadlift High Pull (75/55lb) 150 Box Jumps (24/20″) 150 Push Press…

CrossFit Bondi – CROSSFIT Strength Work OH Lunge On 0:00 – 10 OH Alt Lunges (115/80) On 2:00 – 8 OH Alt Lunges (135/95) On 4:00 – 6 OH Alt…

CrossFit Bondi – CROSSFIT Strength Work DB Strict Press 5 Rounds 8 DB Seated Strict Press 30 Sec Partner Assisted Free stand hand stand/10 M Handstand Walk Double Under 6…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) Teams of 3 200 M Run 40 Squat Cleans Every 40 Reps weight increases 135/95, 155/105, 185/135, 205/145, 225/155 1 Runs…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 50 – 40 – 30 – 20 – 10 Row Cal Ring Rows Time in Sec stone hold (Rx+ Elevated feet & Weighted)…

CrossFit Bondi – CROSSFIT Strength Work Tempo Deadlift 7 * 3 Regular pull off ground, 5 Sec negative. Super 10 TTB/V – Snaps Metcon Metcon (5 Rounds for time) Every…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Split Jerk Skill Split Jerk Technique 3 Sets: 2 Tall Jerks 2 Pausing Split Jerks Clean Complex 5 * Complex Clean From…

CrossFit Bondi – CROSSFIT Metcon Morrison (Time) 50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24″ Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died…

CrossFit Bondi – BEAST Metcon (Weight) Lifting Snatch Strict Press + Tempo OHS (5 down, 3 hold): (5+3) x 3 Snatch High Pull + Power Snatch into OHS: (3+3) x2,…