WODs

We have a kicker of a workout for you today!
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If you’re up for the challenge tag us in your workout story or post with the aftermath! πŸ’€
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Wednesday WOD
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5 Rounds for time: (25min cap)
400m Run
9 Power snatches
7 OH squats
5 Lateral burpees over the bar
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RX = 40/30kg
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LETS DO IT! πŸ‹πŸ½β€β™‚οΈπŸš€
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Throwing it back to some winning smiles from the 2018 CF Open! πŸ†
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These beautiful ladies have been with us from the beginning and show amazing improvements, strength and success everyday they train. Their commitment to CrossFit and overall fitness is commendable πŸ‘πŸ½
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#community
⚠️COMPETITION TIME⚠️
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This EPIC photo is the highlight of our day!
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For your chance to win a FREE week pass at CrossFit Wanderlust, a FREE CFW t-shirt AND a FREE breakfast in our very own cafe 🍳 πŸ₯ž all you have to do is tag us in your best and most unusual location photo of where you have worn, or seen, our wanderlust merchandise 😁
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Make sure to tag us directly on photo itself, not just the comments.
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Competition closes midnight 31st May 2019 πŸ“£
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Disclaimer: to be eligible to win the competition you must be in Bali, or coming to Bali within the next 3 months.
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πŸ“Έ @jessadonia
#Repost @davedriskell with @get_repost
・・・
The Old Two Timer. Dragon Fruit, Kiwi, Banana..
β€”β€”β€”
😍😍😍
Let’s take a minute to talk about food. And how much I like it and some how became a food snob after moving to Bali. I cannot stress how good the food is here. Fresh. Healthy, inexpensive and colorful. πŸ„ 🌴 😍 πŸ–

I can go on and on but you just have to come try it for yourself. It’s unreal! πŸ‘Œ

We are launching 3 more Bali Retreats this year so be sure to follow @wanderlustfitnessretreats for the rest of the goods! I’m so pumped. Loving being able to show people My Bali life.. #foodie #balifood #bali #baliretreat #balifitnessretreat #wanderlustwods #wanderlustfitnessretreats #crossfitwanderlust #balistrong #mastersathlete @crossfitwanderlust_bali

It’s been a tough few days on the workouts at Wanderlust, so today’s workout is focused on a long active recovery:
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Thursday WOD
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With a running clock for 48 min:
8 min run (goal is 1600m or jog till 8mins completed)
2min overhead single arm KB/DB Walk
2min farmer carry with DB/KB
2min abmat sit-ups
2min alt spider man lunge with twist ( alternating in place)
8min row (Goal 120/ 100 cal)
2min box step ups (20 inch)
2min in and outs (onto plate slow and controlled)
2min plank
2min wall sit
8min bike (goal 100/80 cal bike)
2min dead hang
2min hip hinge
2min cossack Squats slow and controlled
2min bear crawl 🐻
‼️ SATURDAY 25th MAY ‼️
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🎺!!!!BIG NEWS!!!! 🎺
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We have just arranged for the phenomenal @sonnywebstergb to give us even more of his time ⏰, knowledge bombs πŸ’£ and crazy lifting skills πŸ‹πŸ½β€β™‚οΈ, by organising a THREE hour seminar here at CrossFit Wanderlust βœ”οΈ
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*Saturday 25th May – 10.30am till 1.30pm*
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THREE HOUR Weightlifting Workshop includes:
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β€’ Mobility warm up routine sharing Sonny’s secrets to a deeper squat and improved over head positions.
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β€’ Snatch clinic re-teaching the basics of the snatch.
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β€’ Sonny will then lift along side you in a super Saturday style throw down on the clean and jerk after breaking down the key factors to be more efficient in the jerk!
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A supercharged fun Saturday for a killer price πŸ”ͺ πŸ’°
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See the link in our bio to register ASAP before spaces go!☝🏽
Throwing it back to our @youc1000water competition where you guys picked your team out of a hat!
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Keep your ears and eyes peeled for the next one, where you have a chance of winning a cash prize! πŸ’°
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Do or die, or just die and die πŸ’€
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Sunday doesn’t have to mean rest day, we have our weekly Sunday Hero WODs at 9am, as well as open gym available all day . Come check us out ✌🏽
β€˜Don’t take life too seriously, no one gets out alive anyway.’
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What’s your best quote? Tell us below πŸ’πŸ½β€β™€οΈ
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On another, more serious note, it’s Saturday! Time for another super smasher at Wanderlust and we cannot wait to see all of you at 9am today πŸ‘πŸ½
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Beginners, or experienced, we have a workout for everyone to get involved in. Saturdays are about team work; it’s time to remove the ego and think about someone else as much as yourself πŸ˜‰. Support, communication, determination and care. You got this.
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See you real soonπŸ™ŒπŸΎ
Did you even CrossFit if you didn’t die? πŸ€”
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Friday feels today with this epic workout:
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WOD
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Alternating Every 90 sec for 15 minutes:
A: 12 Deadlift @ 55% of 1RM. (Touch and go)
B: 12 Toes to Bar (goal is unbroken)
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Conditioning: 16min
AMRAP, 4
3 Push press
3 Hang power cleans
3 Front Squat
10 Push-ups
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Rest 2min
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AMRAP, 4
6 Push Jerk
6 Hang Power clean
6 Front Squat
10 Push-ups
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Rest 2min
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AMRAP, 4
20 Hollow rocks
10 Push-ups
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Rx = 60/40kg
CrossFit Wanderlust is a great place to meet new friends πŸ‘¬
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With masses of space, and hundreds of people coming through the door each day, we are one of the biggest boxes in Asia.
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There is no need to pre-book a class, just arrive and register at reception with one of our lovely team πŸ€“
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See you soon!
Jumping into Tuesday like…. @karinaskowronska ☝🏽
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Don’t forget to tag us in your photos. We love to be able to share your experience at Crossfit Wanderlust with you, and with others πŸ’«