Workout Of the Day (WOD)

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 5 Rounds 600 m Run 10 Stone to Shoulder 10 Stone Squats 20 KB Swing (24/16 Kg) 20 KB OH Lunges…

CrossFit Bondi – CROSSFIT Weightlifting Snatch EMOM 12 Min EMOM 1 – 4: Power Snatch + Hang Squat Snatch + Snatch Balance 5 – 8: 2 Hang Squat Snatch 9…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 100 DB Snatches (22.5/15 Kg) 100 Box Step Overs 100 Single Arm Thrusters 100 OH Lunges (1 Arm) 100…

CrossFit Bondi – CROSSFIT Strength Work 1 and a Quarter Deadlift 1 Lift to Knee height 1 Full Lift Equals 1 Reps 5 * 2 @ 85% Metcon Metcon (No…

CrossFit Bondi – CROSSFIT Metcon Metcon (No Measure) 3 Rounds Min 1: 20/16 Cal Bike Min 2: 17/14 Cal Bike Min 3: 14/11 Cal Bike Min 4: Rest Metcon (AMRAP…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Mornings 5 *3 (Building Weight) Clean Pull (4 * 3 @ 90%) Clean Complex 4 Sets 3 * TnG Power Clean +…

CrossFit Bondi – CROSSFIT Gymnastics HSPU Conditioning 4 Rounds 3 Barbell Strict Press @ 80% 10 DB Side Raises 30 Sec Partner assisted free stand Metcon Metcon (Time) Every 4…

CrossFit Bondi – CROSSFIT Strength Work Deadlift 4 * 3 @ 85% Deadlift EMOM 6 Min EMOM @50% 4 Deadlifts (Pick up 2 Reps every Round) Metcon Metcon (5 Rounds…

CrossFit Bondi – CROSSFIT Weightlifting Snatch & Clean Complec Barbell Conditioning 5 – 4 – 3 – 2 – 1 Power Cleans (185/135) Squat Snatch (Not for time) (Focus on…

CrossFit Bondi – THURSDAY THROW DOWN Metcon Metcon (Time) In Pairs 5 Rounds 20 Squat Cleans 185/115 40 Cal Ski/Bike 60 KB Swings (40/28 Kg) 200 M Run