WODs

Saturday Smasherday
.
BIG box, BIG weekend.. We challenge you and a friend to take on today’s huge partner WOD and tag us in your after photo! We want to see the after-mess!! We will repost your photo on our story as a thank you ๐Ÿ˜‰๐Ÿ™
.
Saturday WOD
.
The partner Painstorm
In teams of 2:
100m run
50 Burpees
200m run
100 Push-ups
300m run
150 Lunges
400m run
200 Air squats
300m run
150 Lunges
200m run
100 Push-ups
100m run
50 Burpees
.
Run together, split reps on other movements (one works, one rests).
.
***WORKOUT KICKER!!! ONE 24/16KG KB TO BE HELD AT ALL TIMES BY ONE PERSON (IDEALLY THE RESTER) . THIS MUST NOT BE PUT ON THE FLOOR***
.
.
#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
Friday WOD
.
Gymnastics:
4 rounds for quality .
Bear crawl (piked) 12m
Duck walk 12m
Bear crawl (low) 12m
20 hammer bicep curls
30 second handstand hold
3 Rope climbs
.
Dot Com WOD
.
21-15-9
Overhead Squat @ 60/40kg
Tall Box Jumps 30/24 inch
.
.
#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

Strength:
Romanian Deadlift
6×5
.
NOTES: start lighter than a conventional deadlift. Predominantly a hamstring movement, also including glute back engagement. More load/focus on the hamstrings than the conventional so imperative care is taken if this movement has not been used before.
.
Technique is key on these so start light.
.
Conditioning: โ€œTuesdays mirrorโ€
Rx: Every 3:30 for 21minutes
Scaled: Every 4:00 for 24minutes
200m run
9 Toes to bar
7 Push press @ 70/50kg
5 Handstand Pushups (scale ring pushups)
.
.
Weight for the push press is key on this workout. Push for RX or a heavy for your ability. It’s fine if you have to break the reps in the last couple of rounds. Focus on each repetition. Solid, good movements.
.
.
#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
.
Strength: Widowmakers
20 min to establish 1x 10 Rep back squat (previous weeks weight), and 1x 20 rep back squat increasing from last week.
.
Conditioning:
AMRAP, 8min
35 Double unders
6 KB Snatch 24/16kg
6 Alternating lunges w/OH KB 24/16kg
.
.
Another great workout to challenge our members. If you try any of our workouts remember to tag us; we love to see your results ๐Ÿ™Œ
.
.
#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
We pride ourselves on having a multitude of members; ranging from complete beginners, intermediate, and to advanced athletes. Not only that, we also have a wide variety of age groups come and train with us at Wanderlust.
.
Our coaches strive to make your experience professional, yet fun, and also educational every time you train. We are able to scale and manipulate movements to your ability and level, even if you are completely new to the barbell.
.
If you have any nerves or worries, come and talk to us; we are always happy to help ๐Ÿ™Œ
.
.
Tuesday WOD
.
Strength:
In 17mins build to a heavy squat clean.
One lift every 60-90 seconds
Goal is to hit about 10-13 lifts increasing weight each lift. Then backing down to weight you will use in WOD.
.
Conditioning:
Rx = Every 3:30 for 21minutes (6 rounds)
Scaled = Every 4:00 for 24 minutes (6 rounds)
200m run
9 Pull-ups
7 Burpees over bar
5 Squat cleans 60/40kg
.
.
#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
“When you get to hell, John, tell them Daisy sent you…”
.
The Hateful Eight
Inspired by the Quentin Tarantino film of the same name.
.
8 Rounds
8 Push ups
8 GHD sit ups (did butterfly)
8 Air squats
8 Pull ups
8 Deadlifts
8 Hang power cleans
8 Shoulder-to-overhead
8 Cal row (also bike)
.
RX = 42.5/30kg
.
.
#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
Pati Marcus
8th Augustย 1951 – 19th October 2018
.
A huge character and a much loved member at CrossFit Wanderlust, tomorrow we WOD in memory of Pati Marcus.
.
Having gone home to her family in America, sadly Pati passed away on 19th October. As a dedication to a wonderful woman and friend, we would love to invite all our members and guests to join us tomorrow (Saturday) at 9am for a memorial WOD in her honour.
.
Pati was a huge part of CrossFit Wanderlusts roots; having been with us from day one. Her laugh would resonate around the car park, her cheeky smile always winning the coaches over, and her enthusiasm for new challenges dramatically improving throughout her time here. In fact, Pati also held the record for the longest plank at Wanderlust at a staggering 11mins!ย โ˜
.
Never letting age define her, she held her sense of humour well. Sometimes too well in fact! You couldn’t get one over on our Pati :)
.
Thanks for the laughs and memories, Pati. I speak on behalf of the whole community when you say you’ll be missed, and remembered, by all of us๐Ÿ™
.
—-
.
Saturday 3rd November, 9am
A community memorial WOD, followed by tree planting, food and drinks.
Please feel free to bring along flowers/anything to pay respects.
When you’re having a lovely run, on a beautiful Bali day, and coach shouts “run faster or a 20 burpee penalty!!!!!” ๐Ÿ˜ฉ
.
.
Thursday WOD
.
Monostructural
.
Run:
2x 200m run
W/ 30 sec rest after each set
4x 100m run
W/ 15 sec rest after each set
2x 200m run
W/ 30 sec rest after set
400m run
.
Conditioning
4 rounds for time:
30 Abmat sit-ups
25 Dumbell clean (single arm switch as please) 22.5/15kg
50m Overhead DB walk (one arm)
50m Overhead DB walk (change arms)
.
.
#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
That mid week SLAM.
.
Want to release some energy, frustrations, or just see how hard you can slam it? Come check out today’s workout for a great BURN ๐Ÿ”ฅ
.
Wednesday WOD
.
Strength: Widowmakers
20 min to establish 2 x 20 rep back squat
.
Conditioning:
EMOM, 16
A) 15/10 Cal air bike
B) 15 Wallballs
C) 12 Slam balls 20/15kg
D) Plank 20 secs
.
.
#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 beautiful day in Bali, another happy member โ˜€ โ˜บ
.
.
#Repost @m44ria
โ€ข โ€ข โ€ข โ€ข โ€ข
Do you train while on holiday? Question I get asked a lot.
Yes I do, usually more than normally and itโ€™s the only way I enjoy my day and allow myself a scoop or two of icecream.
What a great first workout at @crossfitwanderlust_bali this morning (22nd October)
4 rounds for time:
400m run
12 TTB
9 deadlift @70kg
12 HSPU
.
.
#crossfit #crossfitwanderlust #bali #crossfit #crossfitgirls #crossfiter #canggu #bestinbali #pumame @pumame ๐Ÿ’ž
๐Ÿ’€๐ŸŽƒ never looked so good….
.
.
Monday WOD
.
EMOM, 8
5 Ring rows
5 Decline push-ups
.
Conditioning:
Death by
1.2.3.4.5.6.7.8.9.10.11.12.14.
Thruster @ 40/30kg
.
5 min rest
.
Death by
1.2.3.4.5.6.7.8.9.10.11.12.13.14.
Clean and Jerk 60/40kg
.
Good Luck! ๐Ÿ’€ ๐Ÿ’€ ๐Ÿ’€
.
.
#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
So, we’ve had the fabulous @ohfitness_ie Siobhan in town, smashing the workouts at CrossFit Wanderlust and impressing us with her heavy deadlifts!!
.
.
Here’s a little Q&A ๐Ÿ“
.
When did you arrive in Bali?
I came to Bali from Thailand on 1st of October and fell in love with the place!
.
What made you chose Wanderlust?
I started training with my friends at CFW twice a day and I was so impressed with the gym! Iโ€™ve also done lots of classes and the trainers are great. Dave welcomes everyone in and even teaches and takes part in workouts – which you donโ€™t always see the owners doing in their own gyms!
.
What were your achievements at Wanderlust?
Well, Im still trying to master Olympic Lifting but I also got to work on my strengths (deadlifts!). I just love training here!
.
What’s next?
Iโ€™m heading to Australia to check it out but I think Iโ€™ll be back at CFW before the end of the year!
.
.
It’s been awesome. See you soon โœŠ
.
.

#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 #transformations #beforeandafter #instagram