WODs

Are you ready for the weekend? 🀟🏾
.
Get floored the right way this Saturday πŸ‹πŸ½β€β™‚οΈ
.
.
.
.
#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #budgiesmugglers #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #crossfitretreats
Had to be done! What an epic shot πŸ“Έ from owner and boss @davedriskell πŸ¦…
.
.
#fourthofjuly .
#Repost @davedriskell with @get_repost
・・・
Rock Flag and Eagle! πŸ”πŸ‡ΊπŸ‡ΈπŸ¦… β€”β€”β€”
πŸ™‹β€β™‚οΈπŸ™‹β€β™‚οΈπŸ™‹β€β™‚οΈ
Happy 4th of July America.. I may not live in ya anymore. But I feel ya.
May your beer bongs be long and your BBQs be mighty!
Tap a cold one and give your mamma a hug for me.. I shall grace this gun toting land August 1- 22nd.
Keep the nachos warm and the beer cold until I arrive 😍😍
🀘🀘
@citysidecrossfit
#rockflagandeagle
#crossfitwanderlust
#houston
#converse
It’s FRIYAY!!!!
.
Are you ready for the weekend!? πŸ₯³
.
Don’t forget tomorrow we have our epic Saturday Smasher at 9am. A huge group workout designed for ultimate fun and bringing our community together πŸ‘¬πŸ‘­
.
BE MORE HUMAN.
.
.
.
#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #budgiesmugglers #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #crossfitretreats
Swinging into Thursday πŸ₯³
.
How good are your toes to bar? Are there any skill based movements you are really struggling with, or is the barbell making your life oh-so-difficult?
.
.
Comment below with that stubborn CF movement you just haven’t quite got yet ⬇️⬇️⬇️
.
And remember, we’re here to help you achieve your goals at CrossFit Wanderlust. We don’t only do epic classes, we also do epic PT sessions too ☝🏽
Tasty Tuesday πŸ€—
.
It’s important to focus on your gymnastics, like strict handstand push ups, as much as it is to focus on your lifting! Plus, who doesn’t love an upside down face πŸ™ƒ
.
Build on your strict movements, as well as your dynamic ☝🏽
.
Tuesday WOD
.
Gymnastic Strength Flow: (every 6 min for 24min)
.
5 Chest to bar pull-ups (Strict)
Rest
5 Chest to bar pull-ups (kipping not butterfly)
Rest
5 Handstand push-ups (Strict)
Rest
5 Handstand push-ups (kipping w/ 3 sec eccentric lower)
Rest
20 Hollow rocks
Rest
1 Rope climbs (legless up and down)
Rest
20 Banded tricep extensions (black or red)
.
Conditioning: (15 min cap)
4 Rounds for time:
Left arm single arm Dumbell β€œDT” @ 22.5/15kg
Right arm Single arm Dumbell β€œDT” @ 22.5/15kg
10 Toes to bar
10 Burpees over dumbell .
.
NOTES:
β€œDT”
12 DB Deadlifts
9 DB Hang cleans
6 DB Push jerks
.
.
.
#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #budgiesmugglers #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #crossfitretreats
Another beautiful Monday in Bali 🌴
.
We have a corker of a workout for you today 🌢 With two more CF classes at 4.30pm and 5.30pm, you have NO excuse not to come! πŸ€ͺ
.
Monday WOD
.
Squats:
4 sets of
3 Front Squat directly into 6 back squat @ 60% of 1rm FS
.
For time: (10 min cap for WOD exc jog)
100 Double Unders
5 Squat Clean and Jerks @ 80/60kg
75 Double Unders
5 Squat Clean and Jerks @ 80/60kg
50 Double Unders
5 Squat Clean and Jerks @ 80/60kg
.
Score = last rep of clean and jerk. Once completed cool down with a 600m jog.
.
.
.
#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #budgiesmugglers #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #crossfitretreats
Levitating into the weekend like….πŸ§šπŸ½β€β™‚οΈ
.
Friday WOD
.
Conditioning: (36 minutes)
EMOM, 10
8 Dumbell Cleans 2x 15kg/10kg + 8 Wallballs
.
Rest 3
.
EMOM, 10
5 Kipping Chest to Bar + 10 Pushups *no butterfly allowed today
.
Rest 3
.
EMOM, 10
5 Burpee Box Jump
.
πŸ’₯ πŸ”₯
.
.
.
#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #budgiesmugglers #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #crossfitretreats
Standard day at CrossFit Wanderlust πŸ€·πŸ½β€β™€οΈ
.
.
Wednesday WOD
.
Strength:
Build to a heavy 3 rep front squat using descending scheme:
10-8-6-4-3-3-3-3-3
.
Conditioning:
All out – 2 rounds, 18mins
.
0-3mins 20/15 cal bike + 5 burpees
3-6mins 25/20 cal row + 5 burpees
6-9mins 30 wall balls (20/14lbs) + 10 C2B
.
Scale cals/reps/weight accordingly.
.
🌢 πŸ’₯
.
.
.
#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #budgiesmugglers #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #crossfitretreats #handstands #gymnastics
When that Bali life chose you 🏝
.
Coach Tammi will be hosting our Wanderlust Fitness Retreat 8th Sept – 15th Sept 2019. An exciting week of fitness, rest and recovery!
.
The last retreat filled up quick so don’t miss your chance this time. Check out more details on our Retreat page @wanderlustfitnessretreats πŸ‹οΈβ€β™€οΈ
.
.
Do you know what makes us smile more than a CrossFit Wanderlust Saturday Smasher?
.
A Saturday Smasher followed by OUR MONTHLY SOCIAL EVENTβ€ΌοΈβš οΈβ€ΌοΈ
.
This Saturday @alternative_beach epic venue, we will host our monthly Saturday social event – all are welcome πŸ‘―β€β™€οΈπŸ‘―β€β™‚οΈ
.
From 3pm onwards there will be free drinks and food (limited) plus Coach Sam and friends in their tinie tiny micro swim bottoms. What more could anyone want?! πŸŠπŸΎβ€β™‚οΈ
.
Not only that! We also have a fitness studio at Alternative Beach, feel free to take a πŸ‘€ at our new space. Lots more exciting things to come 😍
.
Date: Saturday 29th
Time: 3pm onwards
Venue: @alternative_beach Batu Bolong
Bring: Partner, mates, a new date, and of course swimwear 😎
.
.
.
.
#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #budgiesmugglers #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #crossfitretreats
Sunday Hero WOD
.
β€˜CHAMPION’
.
2 Rounds for time:
25 Handstand Push-ups
20 Deadlifts
15 Overhead Squats
10 Burpee Box Jump Overs
800m Run
.
30min Cap
RX = 60/40kg
.
.
Champion WOD is dedicated to former Crossfit Games athlete and co-founder of @faithrxd , Becky Conzelman, who passed away April 6th 2019 – after complication with a brain aneurysm. She was 47 and is survived by her husband, 2 children, parents and siblings.
.
For more info see @wodwellcf πŸ™πŸΎ
.
.
.
#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #budgiesmugglers #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #crossfitretreats #herowod
Smiles all round for our Saturday Smasher πŸ₯Š
.
β€˜GIRL FIGHT’
.
In teams of 2 you will compete against another team of 2, as well as all other teams in the gym.
.
A) TEAM ANNIE – *THE TIMER!*
100-80-60-40-20
Double unders
Ab mat sit-ups
* split reps between both people, 1 person works at a time
.
B) TEAM CINDY
5 Pull ups
10 Push ups
15 Squats
* 1 person completes a round, 1 person rests
.
Team Annie needs to complete the workout as fast as possible to stop Team Cindy from completing too many rounds.
.
Once Team Annie is done they must shout STOP to Team Cindy πŸ–πŸΎ πŸ›‘ .
Score =
Annie time
Cindy rounds
.
Now rest for 3mins and teams swap.
.
A head-to-head battle to beat Annie times and to stop your challengers getting more rounds of Cindy than you πŸ₯Š POW POW πŸ’₯
.
.
Good luck πŸ˜‰