Workout Of the Day (WOD)

CrossFit Bondi – CROSSFIT Strength Work Pull Ups Every 30 Sec for 15 Rounds 1: 1 Muscle Up 2: 3 Strict Pull Ups 3: 5 Kipping Pull Ups Skill Work…

CrossFit Bondi – BONDI BARBELL CLUB Skill Work Hang Clean Pull + High Hang Squat Clean Every 90 seconds for * 5 Clean Complex Clean Complex 5 * On the…

CrossFit Bondi – CROSSFIT Strength Work Squat and Split Lunge Back Squat (Every 2 Min) 4 *3 @ 75% Super 4/4 KB Split Stance Lunge Metcon Metcon (Time) For Time…

CrossFit Bondi – BEAST Metcon (Time) Lifting E2MOM for 12 minutes (6 sets): Jerk Dip + Push Jerk with a Pause + Split Jerk with a Pause @ 70-80% of…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 400 Cal Row While other chip away at 10 Rounds 20 KB SDHP (24/16 Kg) 15 Goblet Squats 10…

CrossFit Bondi – CROSSFIT Strength Work Snatch Complex Snatch 3-Position Squat Snatch + Snatch Balance 5 Sets @ 65% 5 Min EMOM Power Snatch + Squat Snatch @80% Metcon Metcon…

CrossFit Bondi – CROSSFIT Metcon Metcon (4 Rounds for time) Every 10 Min * 4 600m Run then 15 – 12 – 9 Burpees DB Snatches (22.5/15 Kg) AMRAP Ab-Mat…

CrossFit Bondi – BONDI BARBELL CLUB Strength Work Split Jerk Tech Split Jerk Technique. Focus on locking elbows out BEFORE heels hit ground in the catch. Split Jerk EMOM 5…

CrossFit Bondi – CROSSFIT Gymnastics Shoulder 3 Rounds 10 Straight Leg WB 20 Empty Bar Strict Press 5 Strict HSPU 6 Shoulder Taps Skill Work MU 5 Min Spent on…

CrossFit Bondi – CROSSFIT Strength Work Metcon (No Measure) Front Squat Row 200m 10 Front Squats Rest Row 200M 8 Front Squats Rest Repeat for 6 – 4 – 2…