October 2019

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) 5 Rounds 400 M Run 40 DU 200 M Row Sprint 20 Wall Balls 100 M Ski Sprint 5/5 KB Snatches (24/16 Kg)…

CrossFit Bondi – BONDI BARBELL CLUB Movement Prep Clean Movement 3 Rounds Single Arm Front Rack KB Hold Goblet Squat x 6 each side Single arm KB Waiter Hold Box…

CrossFit Bondi – CROSSFIT Gymnastics Metcon (No Measure) Every 2 Min * 6 3 Bar Muscle Ups 20 Sec Hollow Hold 6 Chest To Bar Metcon Metcon (AMRAP – Reps)…

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

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…