WODs

Rope climbs for days.
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#TBT to the @asiachampionships a few weekends ago πŸ‘
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We can’t wait for what 2019 has in store for CrossFit Wanderlust; it’s going to be BIG!
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Thursday WOD
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Strength:
Superset
1a) 5 x 8 touch and go Deadlift
1b) Hold a 35sec handstand
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Conditioning:
For time
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Buy in – 800m run
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Then:
10-9-8-7-6-5-4-3-2-1
Wallballs (20/14lbs)
1-2-3-4-5-6-7-8-9-10
Box jumps (24/20inch)
10-9-8-7-6-5-4-3-2-1
Pull-ups
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Buy out – 400m 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
We love having old and new friends visit the box, especially when they bring lightsabers πŸ’«
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#Repost @davedriskell
β€’ β€’ β€’ β€’ β€’
Great touching tips with this lad @carrichey and his lovely lady @wanderlust_pocahontas
Been a big fan of these two for awhile and happy to have them here in Bali!
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#crossfitbali #wanderlustwods #beepicgetstrong #wanderlust
Monday has arrived πŸ™Œ
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Challenge yourself with today’s WOD and comment below your time or competed rounds. We want to hear all about it πŸ˜β¬‡β¬‡β¬‡
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Monday WOD
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18min to build to a heavy:
Hang clean + jerk
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Gymnastic Conditioning:
18MIN CAP
(Inspired by ALTR project)
4 Rounds:
30 Double Unders
3 Bar muscle ups
Rest 2min
4 Rounds:
30 Double Unders
6 chest to bar pull-ups
Rest 2min
4 Rounds:
30 Double unders
9 Pull-ups .
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πŸš€ πŸš€ πŸš€ .
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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
Work hard, smile more 😁
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Sunday Hero WOD
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‘Karl Joseph’
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21-15-9
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Push press
30 Box jumps
Overhead squats
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Example: 21 push press, 30 box jumps, 21 OH squats etc.
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RX = 60/42.5kg
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This Firefighter Hero WOD from 555 Fitness is dedicated to Karl Joseph, FDNY, Engine 207, who was killed on September 11, 2001.

Karl Joseph was a “probie,” a probationary firefighter, at Engine Company 207 in downtown Brooklyn after joining the department in October 2000. The senior guys played pranks on him but he took it well. “When you’re a probie, you really can’t respond back to the veterans,” said Michael Beehler, a firefighter who went through the fire academy with Mr. Joseph and worked with him at 207. “Karl had a way of shrugging off the ribbing. He had a great smile and a great laugh,” Mr. Beehler said. “As far as the job, he was top-notch.” Born November 5, 1985, Mr. Joseph would have turned 26 the year he was killed. He was a native of Haiti. His parents fled the chaotic country with their nine children to stake their claim in America, said Lucy Bouciquot, a family friend. “He liked Haiti,” she said, “but America was his home.”
πŸ™
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πŸ“· @point_n__shoot
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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

Throwing it back to a superb weekend here at CrossFit Wanderlust with @asiachampionships
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We want to say a huge thank you to the organisers (special thanks to Match and Michael), all the staff and volunteers, all the supporters, the Bali Champ athletes, and of course all the athletes travelling to Bali to compete in the Asia Championships πŸ†
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It’s been an absolute pleasure to host and be part of πŸ™
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Amazing photography by the talented @point_n__shoot
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Keep your eyes peeled for tomorrow’s video drop by the one and only @joshsymon πŸŽ₯
Sharing goals, making memories.
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Travelling alone?
CrossFit Wanderlust βœ”
Need somewhere to hit goals and new PRs?
CrossFit Wanderlust βœ”
Want (mostly) sunshine and tan gains?
CrossFit Wanderlust βœ”
Good coffee?
CrossFit Wanderlust βœ”
Protein pancakes and waffles?
CrossFit Wanderlust βœ”
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Tuesday WOD
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Tabata: 4min
Sit-ups
Mounting climbers
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Strength:
15min to build to a heavy 3 rep deadlift (dead stop) for the day
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Conditioning:
AMRAP, 9
5 Power cleans @ 70/50kg
10 burpees
5 Push jerks @ 70/50kg
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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
Monday WOD
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Strength:
3x 8 HBBS (starting at more weight than last weeks 3×10 ). This is across the board. Not building
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Conditioning:
For time
600m Run
20 Pull-ups
400m Run
30 Toes to bar
200m Run
40 Kettlebell Swings 24/16kg
100m Run
50 Goblet squats 24/16kg
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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
Last day at the @asiachampionships today!
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Get down to CrossFit Wanderlust to witness athletes like the superb @eliseroserichmond smashing out the last couple of events πŸ†
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πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰
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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
Event 1 DONE βœ”
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#Repost @davedriskell
β€’ β€’ β€’ β€’ β€’
Event 1 and done….πŸ™‹β€β™‚οΈπŸ˜³ and how on earth did I take first place πŸ₯‡ πŸ€” hates swimming. Loves dead-balls β€”β€”β€”β€” As most of you know I’ve been heavily on the fence as if I should do this Comp. I woke up today feeling super fresh. Chest was still a bit heavy. Ate normally. Ate hefty. Only a slight cough remained. No grossness coming up. Did some running some laps. Some movement and felt pretty ok so I decided to take on event 1. What a great first event! I severely lack in swimming prowess but I knew I could get by. This workout was won on quick and smooth transitions and fast deadballs. Luckily @rawstrengthandconditioning makes me do a lot of Dead-Balls so this part was fun. The swimming part.. ehhh. But I’ll start practicing. πŸ€·β€β™‚οΈπŸ€·β€β™‚οΈ Great first event at @asiachampionships
Let’s see how the rest of day and my lungs hold up! Thanks to everyone who gave me heaps of advice on my health.
#charlesbronzin
@trueprotein
@budgysmuggler
@rawstrengthandconditioning
@crossfitwanderlust_bali
#bali #beepicgetstrong #wanderlustwods
πŸ“Έ @point_n__shoot
❌NEWS FLASH❌
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REGISTRATION OPENS TOMORROW AT 7AM!!⬇⬇⬇
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We warned you big things were happening in December!
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SONNY WEBSTER
Olympic Lifting Seminar
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Saturday 22nd December 2018
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11am till 5.30pm – 1.5mil IDR
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Sonny has been Olympic Weightlifting for 13 years; taking 5th place in the 2014 Commonwealth Games, and also competing in the 2016 Olympic Games – representing Great Britain πŸ†
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With a degree in Sports Performance of Olympic Lifting, he has spent the last 2 years travelling globally to deliver over 60 Seminars.
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A hefty 160kg Snatch, and a huge 195kg Clean and Jerk, you could say Sonny is a pretty big deal πŸ‘†
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Not only that, Sonny doesn’t shy away from showing off some of the best, and most exhilarating, barbell complexes I think we’ve ever seen 😐😁
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We are giving you the opportunity to spend a FULL DAY with Sonny, going through: Mobility for Olympic Lifting, Snatch break down, Q&A, Demos, plus the Clean and Jerk broken down.
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Suitable for ALL levels and not an opportunity to be missed. This could be the best Christmas present you give yourself this year, ALL FOR JUST 1.5million (IDR)!! πŸŽ„πŸŽ
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TO SIGN UP PLEASE PAY AT CROSSFIT WANDERLUST RECEPTION – REGISTRATION OPENS TOMORROW AT 7AM.
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*If you are out of the country and would like to sign up in advance please DM for bank transfer or PayPal arrangements (exchange rates and transfer fees applicable).
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DONT MISS OUT ⬆⬆⬆
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COMING IN HAWT πŸ”₯
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Bali Champs 🌴
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Our new and exciting competition we will be running EVERY SINGLE YEAR!
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This Saturday, starting at 4pm, CrossFit Wanderlust will host 3 events for male/male and female/female PAIRS.
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Priority will be given to those who sign up as a volunteer for the Asia Championship held on 1st and 2nd December.
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Remember, as a volunteer you also get a T-shirt, a towel and a pair of @victorygrips πŸ‘
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What are you waiting for, check out our instagram story for a link to sign up πŸ“ and make sure you tag your workout buddy below! πŸ‘­πŸ‘¬
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#crossfit #crossfitcompetition #pairscomp #bali #reebok #asiachampionships #asia #crossfitwanderlust #travel
Another day, another reason to smile 😁
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Saturday Smasher WOD
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With a partner complete:
200m Lunge (shared)
100 Wallballs 20/14lbs
80 Kettlebell swings 24/16kg
60 Push-ups
40 Burpees
60 Push-ups
80 Kettlebell swings 24/16kg
100 Wallballs 20/14lbs
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