WODs

Do you even lift, brah?
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Tuesday WOD
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Strength: 3 rounds for quality .
12 paralete push-ups
12 Ring Rows or (barbell Rows)
12 Chinese Rows (heavy) 12 each arm
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Conditioning for total time:
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3 Rounds:
400m run
21 kettlebell Swings 24/16kg
12 toes to bar .
4 min rest
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3 Rounds:
33 Wallballs 20/14lbs
7 Bar Muscle ups
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BMU 1 Rep = 1 burpee + 1 Chest to Bar pull-up.
*30mins CAP*
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
On Monday’s we go BIG ๐Ÿ’ช
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Monday WOD
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Strength:
A: 0-12min: Build to a heavy 5 rep touch and go deadlift
B: 12-18min: EMOM, 6
2 reps at same weight
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Conditioning:
AMRAP, 12
3 Squat Cleans 60/40kg
30 Double Unders
10 Abmat sit-ups
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Hands up for the weekend ๐Ÿ™Œ
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Saturday WOD was EPIC! Get yourself down to CrossFit Wanderlust next Saturday to experience our massive partner or group workouts. All levels welcome, only criteria being you have to bring that Bali smile ๐Ÿ˜
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Partner WOD
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100 Burpees – partner 2 performs 9 thrusters 40/30kg
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100 Deadlifts 100/70kg – partner 2 runs 200m
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100 Shoulder to overhead 60/40kg – partner 2 performs 9 alt lunges
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Only switch once partner 2 completes their reps. Work is completed once reach 100 reps accumatively
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
“CrossFit isn’t about waiting for the storm to pass, it’s about still running in the rain.” โ˜”
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Friday WOD
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GYMNASTY
EMOM, 12
A: 16 Hollow rocks
B: 30 sec Handstand hold
C: 20 sec Beat swings + 10 sec hang
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Chipper for time:
800m Run
75 Sit-ups (knees up, feet hooked under DB or KB)
100 double Unders
50 box jump overs 24/20
800m run
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๐Ÿƒ
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Jerking into Thursday like…
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Build to a heavy over 10 min:
EMOM, 5
1 Power clean
1 Strict press
1 Push press
1 Push jerk
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EMOM, 5
1 Power clean
2 Push press
1 Push jerk
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Conditioning:
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AMRAP, 5
2-4-6-8-10-12-14-16-18-20…
Wallballs *after each set complete 2 burpees
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Rest 2
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AMRAP, 5
2-4-6-8-10-12….
Air Squats
Dumbell Snatch (alternating) 22.5/15kg
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
If you could describe Bali in 3 words, what words would you chose?
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CrossFit ๐Ÿ˜‰
Tropical ๐ŸŒด
Bali-dogs ๐Ÿถ
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Comment below โฌ‡โฌ‡โฌ‡
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Don’t hang around waiting for the right time to start, start NOW ๐Ÿ’ช
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CrossFit classes everyday, all levels welcome, no booking required.
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Monday WOD
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Strength:
Back Squat (build to a heavy)
10-8-6-5-4-3-2-1
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Conditioning:
With a running clock for total time:
EMOM, 10
A) 50 Double Unders
B) 12 Wallballs 20/14
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At the 11 min mark start:
4 Rounds for time:
15 SDLHP with KB 24/16
15 Wallballs 20/14
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Sunday, was funday ๐ŸŽˆ .
HERO WOD
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โ€œNapalm” by Comp Train
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2 Rounds for time:
10 Bar Muscle ups
20 burpees over bar
30 Deadlifts 100/70kg
40 wallballs 20/14lbs
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@caseymcg84 showing us her single arm overhead skills from last week ๐Ÿ’ช
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
“All this pyramid building is hurting my back”
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“Don’t worry, I’ll give you a name of a really good CAIRO-practor”.
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The weekend has landed ๐Ÿš€
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Friday WOD
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3 Rounds for quality
20 Hollowrocks
15 Russian KB swings
20 Mountain climbers
200m jog
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Conditioning
AMRAP, 7
6 Hang KB snatches 24/16kg
6 Burpee box jumps
6 Jumping lunges
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Thursday WOD
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Strength:
15 min to find a heavy power clean for the day
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Conditioning: (20 Min cap)
For time:
21-15-9
Front Squat 60/40kg
Strict Handstsnd push-up
THEN
600m Run ๐Ÿƒ
THEN
9-6-3
Power Clean 60/40kg
Burpees over Bar
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
You could say we’re a bit of a big deal… ๐Ÿ’ช
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Wednesday BIG WOD
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(0-4)
3 Rounds:
1 min max effort SDLHP (menโ€™s rx 35kg (womenโ€™s Barbell + 2 10s / womenโ€™s use 24kg kb.
30 sec rest
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(4-5) Rest 1min
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(5-9)
3 Rounds
1 min max effort wallball 20/14
30 sec rest
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(9-10) Rest 1min
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(10-14)
3 rounds
1 min max effort burpees
30 sec rest
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(14-15) Rest 1min
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(15-19)
3 rounds:
1 min max effort Sprinter Crunches
30 sec rest
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( 19-20) Rest 1min
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(20-22:30)
2 Rounds
1 min max effort burpees
30 sec rest
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(22:30-23:30) Rest 1min
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(23:30 – 26)
2 Rounds
1 min max effort wallballs
30 sec rest
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(26-27) Rest 1min
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(27-29:30)
2 Rounds
1 min max effort SDLHP
30 sec rest
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Tuesday’s getting spicy ๐Ÿ”ฅ
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Strength, 6min
30sec on/30sec off
Pushup to plank
INTO 6min:
30sec on /30sec off
Weighted box step ups (20 inch box) KB 24/16kg
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โ€œDonโ€™t forget To breathโ€
6 Rounds
30 In & outs (10kg plate)
15 Air squats
200m Run
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#buildingbetterhumans
#crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia