WODs

Don’t let the Bali rain put you off ☔
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We have a great little WOD for all the absolute warriors still trekking to the gym come storm or shine ☀
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Wednesday WOD
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Strength:
15min to find 2 rep push jerk
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Conditioning (sprint efforts)
Every 3min for 21minutes
250m sprint
10 wallballs (20/14lbs)
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RX + options to go heavier 20lbs for woman 25lbs or 30 lbs for men 💪
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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 #bali #canggu
Head down, game face on 🔥
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HAPPY MONDAY!
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Monday WOD
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Strength:
EMOM, 10
3 Front Squats @ 70-75% of 1RM FS
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Conditioning: (21minutes)
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AMRAP, 6 (one dumbell)
2-4-6-8-10-12…
DB Clean 22.5/15kg
DB Push press
DB Goblet squat
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3min rest
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AMRAP, 5
2-4-6-8-10-12…
Push-up
Sit-up
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3min rest
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AMRAP, 4
30 Burpees
Max effort toes to bar
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*Score is Toes to 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 #bali #canggu
We do it for the smile. All day, every day 😁
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What do you do CrossFit for? Tell us below! ⬇⬇⬇
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Sunday WOD
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‘Beast 12’
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25 Walking lunges
20 Pull-ups
50 Box jumps (20inch)
20 Double unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (24/16kg)
30 Sit ups
20 DB hand squat clean (15/10kg)
25 Back extensions
30 Wallballs (20/14lbs)
3 Rope climbs
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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
Battling into the weekend like two super adorable Wanderlust cuties 👦👧
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As Saturday rolls around again we have another great partner WOD for you guys to test out ⬇
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Saturday Smasher
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In teams of 2 (You Go I Go)
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A: 10 rounds of Cindy: (YGIG)
5 Pull-ups
10 Push-ups
15 Air squats
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1000m run (run together)
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B: 10 rounds: (YGIG)
3 KB Clean and press right
2 KB Overhead lunges
3 KB Clean and press left
2 KB Overhead lunges
RX = 24/16kg
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300 double Unders (YGIG 6×50 reps)
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C: 100 toes to bar (switch as you please)
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As always, if you try it let us know in the comments below ⬇⬇⬇
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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 #bali #canggu

@laurensimpson jumping into Friday like a boss 🏆
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The weekend is here folks, and what’s better way to spend it than at CrossFit Wanderlust getting your sweat on 💧
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Friday WOD
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Strength:
EMOM, 8
1 Power clean + 4 Alt lunges
@ 55-65% of 1RM Front Squat .
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2 ROUNDS:
2min
1) 20/15 cal bike
2) Max effort devils press 22.5/ 15kg
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2min rest
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2 min
1) 20/15 cal row
2) Max effort wallballs 20/14lbs
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2min rest
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2min
1) 200m run
2) Max effort box jump overs
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2min rest
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Repeat
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Score is total reps of each movement: .
Devils press
Wallball
Box jump overs .
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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 #bali #canggu
Who likes an old school CrossFit type workout? 🙋
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A nice classic style WOD, today focusing on a push press 3 rep max and a classic 21-15-9 burnout 🔥
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Thursday WOD
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Strength:
Push Press
15min to find a heavy 3 rep push press for the day
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21-15-9
Deadlift @ 100/70kg
Chest to Bar Pull-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 #bali #canggu
Jumping into humpday 🐪
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Wednesday WOD
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Gymnastics flow:
3 rounds:
30sec ring support top
15sec ring support bottom or dip
16 Shoulder taps
2 Rope climbs
8 Dumbell shoulder raise lateral
8 Dumbell shoulder raise front
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Conditioning
3 rounds: (20min cap)
400m Run
20 Front Squats 45/30kg
15 Handstand push-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 #bali #canggu
Tuesday WOD
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Core
Tabata 8 min (alternating)
A) Sprinter Crunch
B) Russian Twist (plate)
C) Knee Tuck
D) Plank hold
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Conditioning:
EMOM, 24
A) 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead + 5 Burpees over Bar
B) 40 sec of box step ups (recovery pace) 20 inch for men and women
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RX 60/40kg
Weight should be challenging but able to be cycled. This is long but challenging workout. .
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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 #canggu #bali
It’s Monday, what are you waiting for?!??! 🏃
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New Year, new goals? New Year, same goals? Either way, we are here to help get you started on your journey. Get down to one of our many classes to see what all the fuss is about! 💪
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Monday WOD
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Strength:
High Bar Back Squat
5 x 5 @ 70-80% of 1RM. No fails. No dropping barbells
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Conditioning:
3 rounds: (24 min)
0-2 min 15/10 cal bike + 10 toes to bar
2-4 min 15/10 cal row + 10 box jump overs
4-6 min 50 Double Unders + 10 pull-ups
6-8 min 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
The perfect couple to represent swole and flexy at Wanderlust ♥ 💪
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#Repost @cirque_physio
• • • • •
How perfect is this picture from @crossfitwanderlust_bali?? Coolest CrossFit box I’ve EVER been to! @mark_keahi and i clearly couldn’t pass up this perfectly cheesy photo op… 😂)
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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
Are you ready for another BIG Saturday smasher?!?
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WE ARE!
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What’s the WOD? Well, you’ll have to come down to find out. It’s a good one 😉
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See y’all at 9am!
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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
‘Which way to the protein waffles!?’ 👉👉👉
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Have you checked out our cafe yet?
Not only do we serve protein waffles and pancakes, we also serve bullet proof coffee too! ☕
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I mean, honestly, do crossfitters reeeeally need anything else?
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If you do, we also serve healthy selections of salads, wraps, porridge and poke bowls 🐠. Lots to choose from and all at super reasonable prices for the ever-so-fashionable Canggu 😁
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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 #canggu #bali