WODs

@laurensimpson jumping into Friday like a boss πŸ†
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The weekend is here folks, and what’s better way to spend it than at CrossFit Wanderlust getting your sweat on πŸ’§
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Friday WOD
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Strength:
EMOM, 8
1 Power clean + 4 Alt lunges
@ 55-65% of 1RM Front Squat .
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2 ROUNDS:
2min
1) 20/15 cal bike
2) Max effort devils press 22.5/ 15kg
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2min rest
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2 min
1) 20/15 cal row
2) Max effort wallballs 20/14lbs
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2min rest
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2min
1) 200m run
2) Max effort box jump overs
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2min rest
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Repeat
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Score is total reps of each movement: .
Devils press
Wallball
Box jump overs .
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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
Who likes an old school CrossFit type workout? πŸ™‹
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A nice classic style WOD, today focusing on a push press 3 rep max and a classic 21-15-9 burnout πŸ”₯
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Thursday WOD
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Strength:
Push Press
15min to find a heavy 3 rep push press for the day
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21-15-9
Deadlift @ 100/70kg
Chest to Bar Pull-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
Jumping into humpday πŸͺ
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Wednesday WOD
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Gymnastics flow:
3 rounds:
30sec ring support top
15sec ring support bottom or dip
16 Shoulder taps
2 Rope climbs
8 Dumbell shoulder raise lateral
8 Dumbell shoulder raise front
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Conditioning
3 rounds: (20min cap)
400m Run
20 Front Squats 45/30kg
15 Handstand 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
Tuesday WOD
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Core
Tabata 8 min (alternating)
A) Sprinter Crunch
B) Russian Twist (plate)
C) Knee Tuck
D) Plank hold
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Conditioning:
EMOM, 24
A) 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead + 5 Burpees over Bar
B) 40 sec of box step ups (recovery pace) 20 inch for men and women
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RX 60/40kg
Weight should be challenging but able to be cycled. This is long but challenging workout. .
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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 #canggu #bali
It’s Monday, what are you waiting for?!??! πŸƒ
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New Year, new goals? New Year, same goals? Either way, we are here to help get you started on your journey. Get down to one of our many classes to see what all the fuss is about! πŸ’ͺ
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Monday WOD
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Strength:
High Bar Back Squat
5 x 5 @ 70-80% of 1RM. No fails. No dropping barbells
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Conditioning:
3 rounds: (24 min)
0-2 min 15/10 cal bike + 10 toes to bar
2-4 min 15/10 cal row + 10 box jump overs
4-6 min 50 Double Unders + 10 pull-ups
6-8 min rest
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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
The perfect couple to represent swole and flexy at Wanderlust β™₯ πŸ’ͺ
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#Repost @cirque_physio
β€’ β€’ β€’ β€’ β€’
How perfect is this picture from @crossfitwanderlust_bali?? Coolest CrossFit box I’ve EVER been to! @mark_keahi and i clearly couldn’t pass up this perfectly cheesy photo op… πŸ˜‚)
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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
Are you ready for another BIG Saturday smasher?!?
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WE ARE!
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What’s the WOD? Well, you’ll have to come down to find out. It’s a good one πŸ˜‰
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See y’all at 9am!
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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
‘Which way to the protein waffles!?’ πŸ‘‰πŸ‘‰πŸ‘‰
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Have you checked out our cafe yet?
Not only do we serve protein waffles and pancakes, we also serve bullet proof coffee too! β˜•
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I mean, honestly, do crossfitters reeeeally need anything else?
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If you do, we also serve healthy selections of salads, wraps, porridge and poke bowls 🐠. Lots to choose from and all at super reasonable prices for the ever-so-fashionable Canggu 😁
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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 #canggu #bali
That smile says it all 😁
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Little Romeo smashing today’s workout and weighted planks β™₯
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Think you can keep up with him? Give this fun workout a go ⬇⬇⬇
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Thursday WOD
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Strength (8 min)
4 rounds:
1 min on: Weighted plank hold
1 min rest
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β€œWallball Baby”
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400m Wallball run
40 Wallball walking lunges
40 Wallball shots 20/14lbs
40 Wallball box step overs
300m Wallball run
30 Wallball walking lunges
30 Wallball shots
30 Wallball box step overs
200m Wallball run
20 Wallball walking lunges
20 Wallball shots
20 Wallball box step overs
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Athletes must hold ball in any fashion throughout entire workout. Athletes may put ball down but there is a *5 burpee penalty* per drop or set down.
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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 #bali #canggu
#fitnessbali @reebokindonesia
How’d you start your January?πŸ’€
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Starting the month right we have a great heart raiser for you. Check it out ⬇⬇⬇
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Wednesday WOD
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Every 3 minutes for 36 minutes:
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A:
12/9 Cal bike +
3 pause squats (3 sec HBBS) @50% of 1 Rm BS
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B:
15/10 Cal row + 20 push-up
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C:
60 Double unders + 15 sprinter crunches
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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 #canggpooh #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia #bali #canggu
HAPPY NEW YEAR!
and a Happy Birthday to this legend, Nina (on Saturday)
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↔↔↔↔↔↔↔↔↔↔
MEMBER SPOTLIGHT
↔↔↔↔↔↔↔↔↔↔
Name: Nina Laksana
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Age: 41
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Originate: Bali
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Duration in Bali: Since born
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Time doing CF: Since day 1 wanderlust open (2016)
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Goals: Stay healthy and fit
βž–
Favourite part of CF Wanderlust:
All the kind, friendly , great and amazing coaches. The staff, members, and community.
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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
2018….
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What a way to end the year.
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Our last Saturday Smasher and our members really pulled out the stops for us πŸ’ͺ
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Almost 110 people graced us with their presence on Saturday. That’s a new CrossFit Wanderlust record!
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We can’t thank everyone enough for all your ongoing support and positive vibes throughout 2018. To say it’s been an epic year is an understatement.
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With NYE upon us we want to take this opportunity to wish you a fantastic journey into 2019. From everyone at CrossFit Wanderlust; have happiest of New Years, drink all the coffee, lift all the heavy stuff, and we can’t wait to see ALL of you in 2019 🍸 🍷
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HAPPY NEW YEAR!
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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