Attention!  This Friday! 
Friday Night Lights, a friendly partner workout competition at CrossFit Wandlerlust on Friday 30 Sept. Doors open at 4pm. First heat at 5pm. No pre-registration is required. Heats will be assigned on a first-come, first-serve basis.

The event will be a partner WOD, with a men’s and mixed-gender partner division. The cost is Rp 200K ( Rp 100k CFW Members) per person, which will cover registration along with an epic taco and choice of  cold beer or soft drink.

Hacienda will be our exclusive F&B partner for the event, selling delicious food and drinks on site and offering great prizes for winners in both divisions.

The workout will be alternating partner 15 MIN AMRAP workout of rounds of Ground to Overhead Plate, Burpees, and Thrusters with stacking rep scheme of 3, 6, 9, 12, 15 and so on.  At the end of each round, the team must complete 30 double-unders or 60 single-unders.  Work may be divided between partners in any way desired, but only one partner may work at a time and must tag partner for each switch.  That is, “I go, you go” format.

Thrusters weight for men’s pair will be 40 KG thruster and 20 KG plate for G2OH. Mixed pair will be 30 KG thruster and 15 KG plate for G2OH. Detailed movement standards will be made available, but all will follow conventional rules.

Athletes are welcome to join the workout for fun with scaled weights or movements (for example, restricted mobility preventing full depth in thruster), but they will not be eligible to win the first place prize based on their score.

A bearded-boys collaboration, this event is hosted by CrossFit Wanderlust and supported by Bengkel CrossFit. Spectators are welcome and encouraged – you don’t have to WOD to come out and enjoy the fun. See you Friday. “Cold beer, fun WOD, can’t lose @crossfit @crossfittraining @canggucommunity @thebalibible

Attention! This Friday! Friday Night Lights, a friendly partner workout competition at CrossFit Wandlerlust on Friday 30 Sept. Doors open at 4pm. First heat at 5pm. No pre-registration is required. Heats will be assigned on a first-come, first-serve basis. The event will be a partner WOD, with a men's and mixed-gender partner division. The cost is Rp 200K ( Rp 100k CFW Members) per person, which will cover registration along with an epic taco and choice of cold beer or soft drink. Hacienda will be our exclusive F&B partner for the event, selling delicious food and drinks on site and offering great prizes for winners in both divisions. The workout will be alternating partner 15 MIN AMRAP workout of rounds of Ground to Overhead Plate, Burpees, and Thrusters with stacking rep scheme of 3, 6, 9, 12, 15 and so on. At the end of each round, the team must complete 30 double-unders or 60 single-unders. Work may be divided between partners in any way desired, but only one partner may work at a time and must tag partner for each switch. That is, “I go, you go” format. Thrusters weight for men's pair will be 40 KG thruster and 20 KG plate for G2OH. Mixed pair will be 30 KG thruster and 15 KG plate for G2OH. Detailed movement standards will be made available, but all will follow conventional rules. Athletes are welcome to join the workout for fun with scaled weights or movements (for example, restricted mobility preventing full depth in thruster), but they will not be eligible to win the first place prize based on their score. A bearded-boys collaboration, this event is hosted by CrossFit Wanderlust and supported by Bengkel CrossFit. Spectators are welcome and encouraged - you don't have to WOD to come out and enjoy the fun. See you Friday. "Cold beer, fun WOD, can't lose @crossfit @crossfittraining @canggucommunity @thebalibible

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Athletes who finish first are the first to become the cheerleaders.  This is why it works.  Without the community we fail.  We don’t lay on the floor when we are done. We pick ourselves up and cheer on the next person to keep moving. To keep pushing until everyone in the gym is done. 
These are the things we see and love here at @crossfitwanderlust_bali 
Tuesday sept 27

Skills: 
3 rounds for quality:
10 strict PULLUPS (use band or partner)
1 min handstand hold 
10 seated box jumps 
1 min plank hold 
The Banger:

3 rounds for time 
10 squat cleans 60/40
15 burpees 
20 jumping lunges @crossfit @crossfittraining @canggucommunity @thebalibible

Athletes who finish first are the first to become the cheerleaders. This is why it works. Without the community we fail. We don't lay on the floor when we are done. We pick ourselves up and cheer on the next person to keep moving. To keep pushing until everyone in the gym is done. These are the things we see and love here at @crossfitwanderlust_bali Tuesday sept 27 Skills: 3 rounds for quality: 10 strict PULLUPS (use band or partner) 1 min handstand hold 10 seated box jumps 1 min plank hold The Banger: 3 rounds for time 10 squat cleans 60/40 15 burpees 20 jumping lunges @crossfit @crossfittraining @canggucommunity @thebalibible

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Swing swing swing. Athlete @kikotous cruised thru Monday’s conditioning. 
Monday sept 26

Strength: 
5X 6 overhead squats (form and technique building to a comfortable heavy )

Conditioning: 
AMRAP 18:
100m plate run 20/15
20 ground to overhead plate 20/15
400m run
10 toes to bar @crossfit @crossfittraining @canggucommunity @thebalibible

Swing swing swing. Athlete @kikotous cruised thru Monday's conditioning. Monday sept 26 Strength: 5X 6 overhead squats (form and technique building to a comfortable heavy ) Conditioning: AMRAP 18: 100m plate run 20/15 20 ground to overhead plate 20/15 400m run 10 toes to bar @crossfit @crossfittraining @canggucommunity @thebalibible

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Oh those Plate Runs… They do get spicy.. Who’s ready for a cracking good week ahead!  The @toughmudder_id is next Saturday and we are more than prepared!  Come get your sweat on this week with us @crossfit @crossfittraining @canggucommunity @thebalibible

Oh those Plate Runs... They do get spicy.. Who's ready for a cracking good week ahead! The @toughmudder_id is next Saturday and we are more than prepared! Come get your sweat on this week with us @crossfit @crossfittraining @canggucommunity @thebalibible

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Saturday’s at the box go something like: “Ok!  Sooo just run up there. Then run back here then run up there then lift this weight then pull yourself up to a bar then lift that weight then do a push up then jump on a box then skip the rope after crunching your abdomen then you are done.” Easy enough… Saturday: 
In teams of 4 complete 
1 mile run (in 400m increments split)

40-30-20
Deadlift 100/70 (5,5,5,5)
Toes to bar (5,5,5,5)

200 double unders 
20-30-40
Burpees (1,1,1,1)
Box jump overs (1,1,1,1)

200 v-up sit-ups 
40-30-20 
Pull-ups (5,5,5,5)
Thrusters 40/30 (5,5,5,5)

1 mile run ( all together as team @crossfit @crossfittraining @canggucommunity @thebalibible

Saturday's at the box go something like: "Ok! Sooo just run up there. Then run back here then run up there then lift this weight then pull yourself up to a bar then lift that weight then do a push up then jump on a box then skip the rope after crunching your abdomen then you are done." Easy enough... Saturday: In teams of 4 complete 1 mile run (in 400m increments split) 40-30-20 Deadlift 100/70 (5,5,5,5) Toes to bar (5,5,5,5) 200 double unders 20-30-40 Burpees (1,1,1,1) Box jump overs (1,1,1,1) 200 v-up sit-ups 40-30-20 Pull-ups (5,5,5,5) Thrusters 40/30 (5,5,5,5) 1 mile run ( all together as team @crossfit @crossfittraining @canggucommunity @thebalibible

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Bros Chesting Bros… Come join the fun here in Bali. 
Owner and Coach @davedriskell with the smashing out some chest to bars with the lads.. Happy Saturday. Be prepared to run @crossfit @crossfittraining @canggucommunity @thebalibible 
@sambish92 @indianajakes @brandon_leath @davedriskell

Bros Chesting Bros... Come join the fun here in Bali. Owner and Coach @davedriskell with the smashing out some chest to bars with the lads.. Happy Saturday. Be prepared to run @crossfit @crossfittraining @canggucommunity @thebalibible @sambish92 @indianajakes @brandon_leath @davedriskell

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AMRAPS ALL DAY…. Friday: 
15 min to build to a heavy 3 rep complex

1 dead lift 
1 full clean
1 push jerk 
Conditioning: 
5 min AMRAP
30 double unders (60 singles)
15 sit-ups 
3 min rest

5 min AMRAP
15 box jump
10 push-ups 
3 min rest 
5 min AMRAP 
20 Wallballs  20/14
10 burpees @crossfit @crossfittraining @canggucommunity @thebalibible @mlk.fit

AMRAPS ALL DAY.... Friday: 15 min to build to a heavy 3 rep complex 1 dead lift 1 full clean 1 push jerk Conditioning: 5 min AMRAP 30 double unders (60 singles) 15 sit-ups 3 min rest 5 min AMRAP 15 box jump 10 push-ups 3 min rest 5 min AMRAP 20 Wallballs 20/14 10 burpees @crossfit @crossfittraining @canggucommunity @thebalibible @mlk.fit

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Athlete @toveinola showing that strong over head position.. Destroying weaknesses daily here at @crossfitwanderlust_bali 
Proud of all our athletes for continuing to improve and challenge themselves daily @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @toveinola showing that strong over head position.. Destroying weaknesses daily here at @crossfitwanderlust_bali Proud of all our athletes for continuing to improve and challenge themselves daily @crossfit @crossfittraining @canggucommunity @thebalibible

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