WODs

Smiling through the pain! What a champ ✊
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Tuesday WOD
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Strength:
13min to find a heavy 3 rep push jerk
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Conditioning inspired by @crossfitcoalface πŸ’ͺ
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AMRAP, 3
10/7 Cal row
15 Air squats
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2min rest .
AMRAP, 3
Burpee pull-ups
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2min rest
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AMRAP, 3
30 Double Unders
10 Push press 50/35kg
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2min rest
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AMRAP, 3
10/7 Cal bike
5 Deadball to shoulder 45/30kg
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2min rest .
AMRAP, 3
15 Sprinter crunches
5 Hang squat clean 50/35kg
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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
I think it’s fair to say this is how the majority of members felt after todays workout πŸ˜‚
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Saturday Straya Day Shuffle
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IN PAIRS πŸ‘«
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For total time + total reps of all reps of Cindy , Karen, Grace, and burpee toe to bar.
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2000m Row (250m lengths relay)
Partner A: Row
Partner B: AMRAP β€œCindy”
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3500 Air Bike (350m lengths relay)
Partner A: Bike
Partner B: AMRAP β€œKaren”
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2000 Run. (200m lengths Relay)
Partner A: 200m Run
Partner B: AMRAP β€œGrace”
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500 Double unders
Partner A: 50 Double unders
Partner B: AMRAP Burpee + toes to bar
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Partner must tag and switch.
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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
What’s your look/reaction straight after a hard, sweaty, workout finishes?
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THE DEATH STARE ➑ I-will-kill-all-of-you look of doom. Debating how to get pay back on the coaches by way of return punishment.
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THE HEAD SHAKE ➑ Why do I do this to myself head shake of regret. Probably collapsed in a heap on the floor. Sweat angel guaranteed.
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THE LAUGH LIKE A MANIAC ➑ I only have myself to blame for this pain. Oh this pain that I can’t breath from, and oh sh*t are my lungs broken!? I’ll be back again tomorrow!
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THE SMILER ➑ Always happy at the end. Fist bumps like a champ. Never much out of breath. Probably beat everyone in the box. We hate you.
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πŸ˜‰
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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 #crossfitjokes
Who doesn’t love a good jerk!?πŸ˜‹
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Today’s workout focuses on form, technique, and controlling the bar. 2 push jerks every 90s gives you an opportunity to hone in on the details of this, sometimes complicated, movement and correct any faults that might be present. Our coaches are on βœ‹ for support and adjustments.
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Next up we have a spicy conditioning piece made to burn πŸ”₯ the lungs and rotate fast through each movement. The fastest time today being 7.12mins RX; can you beat it?
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Wednesday WOD
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Every 90s for 15minutes:
2 Push jerks.
*increase load every other set
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Conditioning
3 Rounds for time:
64 Double unders
32 Air squats
16 Power cleans 40/30kg
8 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 #bali #canggu
Throwing it back to another amazing Saturday here at Wanderlust.
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Not only was it BIG Wills birthday WOD, it was another awesome day doing what we love β™₯
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Our members and staff are πŸ”‘ to what makes CrossFit Wanderlust so special. We are grateful everyday for each and every one of you turning up, making our day better and showing undeterred commitment to improving yourselves daily.
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BIG shout out to our Bali Fam ✊
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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
All smiles for this crazy DT remix!
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Welcome back Monday πŸ’€
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Monday WOD
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Extended Tabata, 6mins
Core:
Sit-up
Plank oblique twists
Glute bridge
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Conditioning:
RX: Every 4 min for 20min:
Scaled: Every 5min for 25min:
400m Run
1 Round of DT 70/50kg
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Ouch πŸ”₯
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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
HAPPY BIRTHDAY to our good friend and giant gladiator human Mr @wjhenke πŸŽˆπŸŽ‰
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Saturdays workout was dedicated to his special day….guess the age! πŸ˜‰
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Saturday Smasher
In pairs:
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AMRAP, 30
300 Double unders
30 Knees to elbow
30 Burpee box jump overs
30 Sumo deadlift high pull (32/24kg)
30 Heavy wall balls (30/25/20Ibs)
300m Run – together
30 Heavy DB snatches
30 HSPU
30 Chest to bar pull-ups
30 Deadball squats (45/30kg)
15 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 #bali #canggu
Thursday WOD dropping the mic 🎀
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Strength:
18min to find 5 rep deadlift for the day.
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Conditioning: (15 Min)
AMRAP, 6
5 Deadlift
5 Burpee over bar
5 Push jerk
10 Lateral hops over barbell
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RX = 60/40kg
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Rest 3 min .
AMRAP, 6
20 Sprinter crunches
10 Gorilla box jumps 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
Don’t let the Bali rain put you off β˜”
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We have a great little WOD for all the absolute warriors still trekking to the gym come storm or shine β˜€
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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 πŸ’ͺ
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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 πŸ”₯
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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 πŸ‘¦πŸ‘§
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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