Thursday September 22nd

Skills:
3x
2 Turkish get ups
1 min plank hold (weighted)
20 Partner leg raises. 
Conditioning:
30 ground to over head plate 
30 PULLUPS 
400m run 
20 ground to over head barbell 50/35
20 chest to bar PULLUPS 
400m run
10 thrusters 50/35
10 bar muscle ups
400m run @crossfit @crossfittraining @canggucommunity @thebalibible
📸 by @er.cunningham

Thursday September 22nd Skills: 3x 2 Turkish get ups 1 min plank hold (weighted) 20 Partner leg raises. Conditioning: 30 ground to over head plate 30 PULLUPS 400m run 20 ground to over head barbell 50/35 20 chest to bar PULLUPS 400m run 10 thrusters 50/35 10 bar muscle ups 400m run @crossfit @crossfittraining @canggucommunity @thebalibible 📸 by @er.cunningham

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Build it big and they will come.  500 square meters of space for all of the squats. All of the burpees. All of the PULLUPS.

Come join in the fun!  100 people per day coming thru door a day can’t be wrong! 
Tabata: 
Squat holds (hold bottom Of squat for 20 seconds. Then 10 seconds rest for 4 minutes)

30 min EMOM:
A) 16 sit-ups 
B) 14 walking lunge 
C) 12 push-ups 
D) 10 front squat 60/40 (from ground)
E) 8 HSPU @crossfit @crossfittraining @canggucommunity @thebalibible

Build it big and they will come. 500 square meters of space for all of the squats. All of the burpees. All of the PULLUPS. Come join in the fun! 100 people per day coming thru door a day can't be wrong! Tabata: Squat holds (hold bottom Of squat for 20 seconds. Then 10 seconds rest for 4 minutes) 30 min EMOM: A) 16 sit-ups B) 14 walking lunge C) 12 push-ups D) 10 front squat 60/40 (from ground) E) 8 HSPU @crossfit @crossfittraining @canggucommunity @thebalibible

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Athlete @mbark3r hitting the jerks today. 
Strength: 
Every 90 sec for 15 min
3 Push jerks @ 70-80% 1rm

Conditioning :
15 clean and jerks 60/40
15 burpees 
200 run
30 to to bar PULLUPS. 
15 burpees 
200m run
30 Kettlebell swings 24/16
15 burpees 
200m run @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @mbark3r hitting the jerks today. Strength: Every 90 sec for 15 min 3 Push jerks @ 70-80% 1rm Conditioning : 15 clean and jerks 60/40 15 burpees 200 run 30 to to bar PULLUPS. 15 burpees 200m run 30 Kettlebell swings 24/16 15 burpees 200m run @crossfit @crossfittraining @canggucommunity @thebalibible

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Monday Sept 19

Strength:
4 x
6 back squat directly into 3 front squats @55% of 1rm bs. 
Conditioning:

For 16 min, 
Every 4 min complete 
2 rounds of:
24 double unders 
12 sit-ups 
6 OH plate box step up. 20/15

crossfit @crossfit @crossfittraining @canggucommunity @thebalibible

Monday Sept 19 Strength: 4 x 6 back squat directly into 3 front squats @55% of 1rm bs. Conditioning: For 16 min, Every 4 min complete 2 rounds of: 24 double unders 12 sit-ups 6 OH plate box step up. 20/15 crossfit @crossfit @crossfittraining @canggucommunity @thebalibible

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Constantly varied functional movements executed at high intensity across broad time and modal domains”

Come see what the buzz is all about!  Pop in and take a look, give a class a go @crossfit @crossfittraining @canggucommunity @thebalibible

Constantly varied functional movements executed at high intensity across broad time and modal domains" Come see what the buzz is all about! Pop in and take a look, give a class a go @crossfit @crossfittraining @canggucommunity @thebalibible

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The Saturday smasher got everyone good yesterday.. @toughmudder_id is around the corner.  Are you training hard enough? 
Saturday:
In teams of 4:
With a Running clock:

1-8 min mark 
Run 200m
Plank
2 partners run 200m while the other teammates plank.

2′ rest

10-18 min mark 
80 burpees 
40 PULLUPS 
AMRAP 
Box jumps. 1 at a time. * 2 min rest

20- for time: 
1000 run  with team) with plate 20/15)

80 front squat  40/30

800m run 
80 push press  40/30

400m run

80 squat cleans 40/30

200 hollow rocks @crossfit @crossfittraining @canggucommunity @thebalibible

The Saturday smasher got everyone good yesterday.. @toughmudder_id is around the corner. Are you training hard enough? Saturday: In teams of 4: With a Running clock: 1-8 min mark Run 200m Plank 2 partners run 200m while the other teammates plank. 2' rest 10-18 min mark 80 burpees 40 PULLUPS AMRAP Box jumps. 1 at a time. * 2 min rest 20- for time: 1000 run with team) with plate 20/15) 80 front squat 40/30 800m run 80 push press 40/30 400m run 80 squat cleans 40/30 200 hollow rocks @crossfit @crossfittraining @canggucommunity @thebalibible

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The Magical feeling as a coach when you finally get your students to pull up the thigh, hit that pocket, open the hips, jump and shrug. 😍😍😍 Athlete Elana with has been with since opening and she’s always keen to learn and get amongst it.  Couldn’t be more proud of her!  She’s killing it. Masters Open here we come! 
Friday: 
Strength:
Seated press with KBS or barbell 
4×6 
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

The Magical feeling as a coach when you finally get your students to pull up the thigh, hit that pocket, open the hips, jump and shrug. 😍😍😍 Athlete Elana with has been with since opening and she's always keen to learn and get amongst it. Couldn't be more proud of her! She's killing it. Masters Open here we come! Friday: Strength: Seated press with KBS or barbell 4x6 Partner WOD (in teams of 2) 35-30-25 Thrusters 40/30 Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

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That’s how we roll in Bali.  Coach Dave is getting a bit cheaty before a big day of coaching and training.. Let’s party! By the way.  That dish is called “The Barber @crossfit @crossfittraining @canggucommunity @thebalibible @cratecafe

That's how we roll in Bali. Coach Dave is getting a bit cheaty before a big day of coaching and training.. Let's party! By the way. That dish is called "The Barber @crossfit @crossfittraining @canggucommunity @thebalibible @cratecafe

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