WODs

Bali smiles are the best smiles 😘
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Launching ourselves into the weekend with a kicker of a workout…πŸš€
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Friday WOD
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Skill Time Trials:
A) 6 Rope climbs for time
B) 30m Handstand walk for time (scale: bear crawl)
C) 2min Max effort calories assault bike
D) 3 Attempts: Max effort unbroken push up (score is total pushups)
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Conditioning:
AMRAP, 7
2-4-6-8-10-12-14-16-18-20….
Pull-ups *30 double Unders at the start of each set
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Rest 2 min
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AMRAP, 7
2-4-6-8-10-12-14-16-18-20…
PushPress 50/35kg
*30 double Unders at the start of each set
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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
Thursday WOD
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Tabata (alternating)
4 min:
A) Handstand holds
B) Wallsits
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4 min:
A) Plank hold (forearms)
B) Sit-ups
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Conditioning:
For time
800m Run
5 Deadlifts 100/70kg
600m Run
10 Deadlifts 100/70kg
400m Run
15 Deadlifts 100/70kg
200m Run
20 Deadlifts 100/70kg
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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

Another day in paradise β˜€
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The morning may start with torrential rain, but give it a couple of hours and you could have the most beautiful sunshine.
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Analogy; don’t judge your whole day by a mere few hours πŸ™Œ
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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
Wednesday WOD
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Strength:
Widowmakers (5/5)
20min to establish
2x 5 Rep back squat (previous weeks weight)
1x 20 Rep back squat
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Conditioning
2 rounds (16 min) .
0-2min
12/9 Cal bike
9 Toes to bar
6 Burpees
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2-4min
36 Double Unders
9 Goblet squats KB 24/16
6 Burpees
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4-6min
12/9 Cal row
9 DB Snatch
6 Burpees
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6-8min
36 Double Unders
9 Box jumps
6 Burpees
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Repeat 8 min again
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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
Toasted Tuesday 🍞 πŸ”₯
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WOD
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Strength:
4 Rounds for quality
20 DB Sit-ups
10 Deadlifts at 50% of 1 RM
Rest 90 seconds between sets
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Conditioning:
30-20-10
Pushpress 50/35kg
Gorilla Box jump overs
Pull-ups
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Athlete @carrie.henke
#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
Pumped for Monday? We are ☝
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Jump head first into today’s workout; designed to focus work on technique in our strength element, and then we put you through your paces on a classic style conditioning piece.
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As always, we’d love to hear if you try one of the WODs, just tag us below or in one of your photos πŸ“·
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Monday WOD
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Strength:
EMOM, 15
1 Power clean
1 Front squat
1 Push jerk or split
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Slowly building to a heavy. Focus on technique. .
Monday Runday
Conditioning:
50 KBS 24/16kg
1600m run
50 KBS 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
Our fabulous Fabio squatting it like its hot πŸ”₯
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No overhead squats today but we do have a brilliant WOD designed to get your heart rate πŸ‘†!
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Sunday WOD
‘The Chief’
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5 X 3min AMRAPS in 19mins
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AMRAP, 3
3 Power cleans 60/40kg
6 Push ups
9 Air squats
REST 1MIN
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Repeat 5 times.
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Try and stay consistent for each round, work hard, rest hard, keep moving!!
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‘Each year in the United States Navy; a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tirelessΒ dedication to mission and devotion to country.’
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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
BIG shout out to all our members for making CrossFit Wanderlust a superb place to train, socialise and explore this side of the world.
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We have regular members, long term travellers, short term travellers and holiday makers all coming through daily. It makes our box constantly varied, a challenge – in an incredible way, and an exciting place to be.
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From all of us at Wanderlust we want to say THANK YOU from the bottom of our hearts for your continued support over the years; soon to be three! 🎈
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Terima kasih πŸ™
MASSIVE good luck to CF Wanderlust Owner/Coach @davedriskell in the PRO comp πŸ’ͺ ✈
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#Repost @davedriskell
β€’ β€’ β€’ β€’ β€’
β€œWell I’m not here to fuck spiders πŸ•·β€. By far the best Australian slang I’ve had the fortune of learning. I plan on saying it about 17 times during this trip. Can’t wait to get into Brisbane again! I had planned on just coming out to hang and watch all the big fellas throw down this weekend but then the nice dudes over at @cftorian PRO Comp asked me to join the fun and made me a spot! πŸ˜³πŸ™‹β€β™‚οΈπŸ€˜. Here goes nothing. Can’t wait to join the amazing crossfit community I get to see so often visit me in Bali.
I’m renting a car so give me some things to do my peeps!!?
1) will I be riffling thru @whoisbrandonswan underwear drawer? Yes……….😬😬
2) Skydiving in Byron? I did it last time πŸ€”πŸ€”
3) searching for a bulletproof in Sydney?
4) perusing @greggdux extensive collection of fine beers??
5) ferry ride?
6) not getting into bars because of my hand tattoos (I heard rumors)
7) not fucking spiders
8) cooking 12 egg breakfasts at @thewolfsbauer house..?
9) hanging with the big dog @carrichey and @wanderlust_pocahontas
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πŸ€·β€β™‚οΈπŸ€·β€β™‚οΈπŸ€·β€β™‚οΈπŸ€·β€β™‚οΈ I’m in Australia for 12 days in total. I do plan on Fucking some spiders and drinking some beer and yes. Most likely a Jameson or a tequila. You never know… let’s keep it frisky.. #brisbanebound #notheretofuckspiders #australia #wanderlustwods #competition

4 times CrossFit @crossfitgames Athlete, and also an absolute pleasure to have at our box; Crossfit Wanderlust.
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Sara Sigmunds πŸ’ͺ
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@sarasigmunds came straight from the airport to train at Wanderlust with our very own @davedriskell , continuing to push him through his paces for the next few daysπŸ˜…πŸ˜….
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Selfies and photos rolling in, Sara was warm and kind to all our members; no matter how hard we all fan-girled 😍
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@sarasigmunds it’s been a pleasure to have you and we look forward to seeing you back here before you go to compete at the Dubai Fitness Championships πŸ†
Climbing into Tuesday like….
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Tuesday WOD
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TABATA, 8 ( alternating)
A) Abmat sit-ups
B) Plank hold (hands)
C) Sprinter crunches
D) Plank hold (forearms)
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AMRAP, 22
Shh.. it’s a Surprise. Come give it a solid go! .
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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
Outside barbell warm ups for the win πŸ†
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Another great day at CrossFit Wanderlust, this time tackling the Movember Cowboys WOD!
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Sunday
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3 Rounds for time:
10 Handstand push ups
20 Squat cleans 50/35kg
3 Rope climbs
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‘Movember is an annual event involving the growing of moustaches during the month of November to raise awareness of men’s health issues, such as prostate cancer, testicular cancer, and men’s suicide.’
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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 #movember