CrossFit Bondi – CROSSFIT Metcon Metcon (AMRAP – Rounds and Reps) On a 40 Min Running Clock 0 – 10 Min 1. 6 Km Run AMRAP 15 Burpees Pull Ups…
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CrossFit Bondi – CROSSFIT Announcement Please make sure to let me know about the Xmas party by the end of today so I can finalise the booking. Thanks Team Metcon…
CrossFit Bondi – CROSSFIT Gymnastics Handstand Walk 4 Rounds Free stand hold partner assisted with shoulder taps 4 5 False Grip Ring Pull Ups 5 Ring Transitions Metcon Metcon (No…
CrossFit Bondi – BONDI BARBELL CLUB Skill Work Sots Press 4 * 3 (Building Weight) Snatch Balance (4 * 3 Building) Strength Work Hang Snatch (Build heavy Hang Power +…
CrossFit Bondi – BEAST Metcon (Weight) Back squat: Set 1: At 75-80% rep out (goal is 10-12, if you do more, great) Set 2: Add 20-40lbs rep out (goal is…
CrossFit Bondi – CROSSFIT Strength Work Compound 4 Rounds 8 DB Press 8 DB Bent Over Row 7-7-7 Bicep Curl 1 Min Weighted Plank Metcon Metcon (Time) The ISH 6…
CrossFit Bondi – BEAST Metcon (Time) Strength: 1) Power clean + clean + jerk: Work up to a max for the day of: -1x power clean + 1x squat clean+…
What a day the fundraiser on Saturday 27th June was! A big thank you to all the people who gave time to produce the event and to the teams who...
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