XFB Blog

CrossFit Bondi – CROSSFIT Strength Work Squat Hatch Back squat 60%x 5 reps 65%x 5 reps 70%x 5 reps 80%x 5 reps Front Squat Hatch Front squat 60%x 5 reps…

CrossFit Bondi – BEAST Metcon (Time) Lifting Snatch Balance: 10min to build to heavy Snatch Push Press: 10 min to build to heavy double (10sec hold on 2nd rep) Power…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Pairs 400m Run 200m Row While partner chips away at 100 Wall Balls 100 DB Box Step Overs (22.5/15 Kg) 50 Devils…

CrossFit Bondi – CROSSFIT Announcement Hey crew just a announcement that the power is going to be off from 7 am for 1 hour as they are working on the…

CrossFit Bondi – BEAST Metcon (Time) Lifting Split Jerk: 3,3,2,2,1,1 Clean Deadlift + Clean: (2+1) x 4 10 rounds- E2MOM: Hang Clean + Clean + Jerk (Building) Metcon In pairs…

CrossFit Bondi – CROSSFIT Metcon Metcon (Time) In Teams of 3 1. On Rower (Accumulating 500/400 Cal) 2. AMRAP Movement 3. On 600m Run AMRAP 4 Burpees 6 KB Swings…

CrossFit Bondi – CROSSFIT Strength Squat 1 RM 3 @ 80% 3 @ 85 % 1 @ 90 % 1 @ 95% Attempt New PR if miss re-attempt if you…

CrossFit Bondi – CROSSFIT Weightlifting Snatch Technique A. 3 x 3 Snatch Balance, light B. 3 x 3 Tall Snatch, light Hang Snatch A: 3 x 3 Hang Power Snatch…

CrossFit Bondi – CROSSFIT Metcon Metcon (Distance) Max Row in 5 Min Testing Component Metcon (Calories) Max Bike Cal in 5 Min Testing Component 20 Min AMRAP (AMRAP – Rounds…

CrossFit Bondi – BONDI BARBELL CLUB Weightlifting Good Mornings (4 * 5) Snatch Balance Pause Snatch Balance (pause for 2 seconds in the bottom 4 * 3 Power Snatch Power…