Workout Of the Day (WOD)

CrossFit Bondi – CROSSFIT Metcon Sat Chipper (Time) In Pairs 200 HR Push Ups 100 DB Clean & Jerk (22.5/15 Kg) 200 Air Squats 100 DB Thrusters 200 Ab-Mat Sit…

CrossFit Bondi – CROSSFIT Strength Work Strict + Floor Press 4 Rounds 3 Barbell Strict Press 10 DB Floor Press 6 Push Press 20 DB Bicep Curls Metcon Metcon (Time)…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) Partner Chipper *Share Reps as desired* 33 Squat Cleans @135/95 33 HSPUs 35 Syncro Burpees 35 Cal Bike 35 Synchro TTB…

CrossFit Bondi – CROSSFIT Announcement 1. It is very Important that you guys please keep signing in to the classes as from a administrative side it just makes my work…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 100 M Row (For every Meter over Burpee Box Jumps) 20 Ab-Mat Sit Ups 10 DB Snatches 5 Struct Pulls 200 M Row…

CrossFit Bondi – CROSSFIT Local Muscle Endurance HSPU Endurance 4 Rounds 30 Sec Hollow Hold 20 Empty Barbell Strict Press 10 Ring Dips Max Strict HSPU Metcon Metcon (The Glen…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Movement Prep 2 Rounds Standing Single arm alternating dB row in x 10 total rows. KB side Plank (in side plank, hold kb…

CrossFit Bondi – CROSSFIT Strength Work Front Squat (85% +) 4 * 3 (Building Weight) Then 6 Min EMOM Odd: 5 Front Squats Even: 6 Reverse Lunges High Hang Squat…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 400/300 Cal Row 5 Hang Power (135/95) 10 Push Press 5 Front Squats 10 Burpees

CrossFit Bondi – CROSSFIT Strength Work Snatch Pull 4 * 3 @ 110% Snatch EMOM 10 Min Snatch EMOM ODD: 1 Power + 1 Hang Squat Snatch Even: 3 TnG…