WODs

BIG NEWS!!!
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We have teamed up with @youc1000water to bring you an EPIC Saturday Smasher competition 馃弳
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Every month we will be allocating you into teams for a chance to win 2.5million!!
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Yup, you heard it right…2.5million (local currency 馃槈)! This will be shared between the team.
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Starts tomorrow, Saturday 6th April, at 9am 馃摙
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DONT MISS OUT!!!
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TOMORROW, 9AM.
We are really excited about this great boxing event coming up, Saturday 14th April, at Old Man’s.

BALI BOYS BOXING HAVE KINDLY OFFERED US 1 PAIR OF RINGSIDE TICKETS TO GIVEAWAY!!
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ALL YOU HAVE TO DO IS TAG A FRIEND IN THE COMMENTS, WHO YOU WOULD LIKE TO TAKE WITH YOU AND WE WILL PICK A WINNER ON FRIDAY 12TH AT 2PM!!!
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Saturday April 13th for ‘The Line in the Sand’ at Old Mans, Canggu, Bali with fights from 6pm! 路
A night of boxing and quality entertainment showcasing some of Indonesia鈥檚 finest amateur boxers including a nationwide tournament THE INDONESIAN AMATEUR SUPER SERIES.

Bali BoysBoxing are also raising money for charity through some White Collar Matches and Crossfit Wanderlust is proudly one of its sponsors!

The event will also feature DJ鈥檚, LIVE PA鈥檚 and much more ensuring you a night to remember!
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@baliboysboxing

EVENT INFO:
http://bit.ly/2ORCZya

TICKETS:
http://bit.ly/2uMJpWc

Crossfitters running away from rest days like..馃弮馃従
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Did you know rest days are just as important as training days?
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Exercise is addictive; it releases the “feel good chemicals”; endorphins, dopamine, and serotonin – triggering a positive feeling within the mind and body.
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However, if we over-train the body and CNS (central nervous system) it can have the opposite desire to what we initially want; STRESS.
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Stress in small doses can be beneficial (think fight or flight) but prolonged stress has the ability to inflame the body, cause anxiety, sleep problems and even start affecting your organs and reproductive system.
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The key is to find a balance between body and mind. This doesnt mean you have to stop completely, but consider breaking the week up with a nice massage, a swim, ice bath, or some chill yoga.
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All of which we have plenty of in Bali 馃尨
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Struggling with a CF skill? Take a break. Sometimes taking the focus off a skill/movement for a while releases the pressure and thus it suddenly becomes achievable!
How can we not re-repost this epic photo by @meganjoy.m馃馃徑
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We are super excited to see you back in Bali soon, and if you’re up for the challenge try today’s epic conditioning session:
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Intervals.
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0-9mins
Row 1min on/1min off
X 5
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9-11mins REST
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11-20mins
Bike 1min on/1min off
X 5
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20-22mins REST
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22-31mins
D Ball over shoulder 45/30kg 1min on/1min off
X 5
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31-33mins REST
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33-42mins
Burpees 1min on/1min off
X 5
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Score equals total reps and calories overall.
Epic shot! 馃摲
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#Repost @bmayfitness
鈥 鈥 鈥 鈥 鈥
W a n d e r l u s t with my number 1鈽濔煆粿crossfitwanderlust_bali !! 馃尨 馃弸馃徏鈥嶁檧锔 The best way to kickstart our first day in Bali!! Shifting the jet lag and travel days with a seriously sweaty sesh 馃挦
No exaggeration on the word sweaty 馃槀 The heat over here is reaaaallllll!!! 馃嚠馃嚛 馃尨 鈽锔
鈻笍鈻笍鈻笍鈻笍鈻笍鈻笍鈻笍鈻笍鈻笍鈻笍
#crossfitwanderlust #partnermetcon #sweatysesh #wanderlust #travel
Hero WOD “Nutts”
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For time:
10 HSPU
15 Deadlifts 112.5/80kg
25 Box jumps 30/24inch
50 Pull ups
100 Wallballs 20/14lbs
200 Double unders
400m Run with plate 20/15kg
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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Canadian Light Infantry, based in Edmonton, Alberta, serving as a member of the 1 PPCLI battle group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District on December 23, 2009.
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馃檹
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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 #herowod
Getting prepped for today’s spicy conditioning piece 馃尪
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For Time: (15min cap)
35 Front squats 80/60kg
Then:
3 Rounds:
30 Lateral bar hops
20 Alternating BW lunges
10 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
Dont forget the awesome Bali event with this hero 鉁 spots still available鉂
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#Repost @iamkhanporter
鈥 鈥 鈥 鈥 鈥
Was an awesome experience doing 19.5 on the live announcement last week with my team mate @jessicaccoughlan.
Jess and I spoke candidly about how nervous we both were before the event, something I鈥檓 sure many of you can relate to both inside the gym and out.
It鈥檚 probably pretty obvious that my passion for this sport lies in the challenges and growth it provides mentally.
Mindset is something all four of the @projectxgram crew have incredibly unique and insightful perspectives on and the mindset portion of our Project X Camps is an opportunity to learn how each of us mentally prepare for training and competition, specifically dealing with nerves, pressure, stress and anxiety.
Next weekend we are in Perth @injustice_crossfit and then we have our Bali event April 20th @crossfitwanderlust_bali
There are still spots available via the @projectxgram Instagram.
Would love to see you guys there and hopefully share some insights to help you get past those mental roadblocks we all face.
#ProjectX
#Nerves
#HazAndSwanDidntSupportUs
馃摲 @rogue.wolf.images
Have you tried our Olympic lifting class yet?
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At 10am today (Tuesday) we have a focus on clean and jerks, and on Thursdays at 10am our focus is on the snatch.
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If you have a little experience lifting, or you are an avid lifter, our coaches will help you develop your technique, speed, and you may even hit some new PRs 馃弳
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Any questions, shoot us a DM 馃摑
And….we’re done.
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What a fantastic Open!
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We want to say a huge thanks to everyone who chose to do their open workouts at our box, a massive thanks to everyone who helped judge, congratulations to all those who took part and BIG praise to all the team/staff/coaches for managing it so well.
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Here’s to the next one! 馃弳馃懐
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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
Its here 馃槺
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The last open WOD will be announced tomorrow, 8am at the gym.
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Will we see thrusters? Deadlifts? A combo of both…maybe dumbbell thrusters to shake it up 馃槇
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IMPORTANT 猬
8am CF class will start at 8.30am, 9am CF class at 9.30am, and 10am Metcon will start at 10.30am.
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On Saturday we will start heats for the open from 9am, as well as running the Saturday smasher class alongside this. After the WODs are finished there will be FREE food for all!
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LETS GET READY TO RUMBLE 馃槑
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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
Check out @baliboysboxing
Pretty happy to help sponsor this cool event this year! Come join up if you are in towns and have some fun!馃憣 If you love boxing and would love a quality night out with a difference then we recommend you take a look at this great little event taking place at Old Mans on April 13th being put together by Bali Boys Boxing! 路
A night dedicated to boxing with live music and DJ鈥檚 to keep you entertained throughout the night and as a sponsor of this event we will also have lots more news and giveaways for you in the next few days and weeks!

Full info on this great event can be found on the Bali Boys Boxing Facebook page @baliboysboxing
#baliboxing #wanderlustsocial #bali #canggu #oldmans