WODs

Massive weekend at the box! Huge Saturday classes are the best! 
Building Better Humans @crossfit @crossfittraining @canggucommunity

Massive weekend at the box! Huge Saturday classes are the best!
Building Better Humans @crossfit @crossfittraining @canggucommunity

The Saturday Smasher was a success.  And we got weird.  We got sweaty.  Over 30 people in the class today.  So epic! 
Saturday: 
Partner WOD. Share all Reps but run together. 
Buy in: 
60 toes to bar

Then...
20 handstand push-ups 
200m box carry 
30 box jump overs 
200m kettlbell carry
40 kettle bell swings 
200m barbell Carry
50 push press @60/40
200m wallball carry 
60 wallballs 
200m backwards run
70 pull-ups 
200m lateral skip run
80 burpees 
Buy out: 
60 toes to bar @crossfit @crossfittraining @canggucommunity

The Saturday Smasher was a success. And we got weird. We got sweaty. Over 30 people in the class today. So epic!
Saturday:
Partner WOD. Share all Reps but run together.
Buy in:
60 toes to bar

Then…
20 handstand push-ups
200m box carry
30 box jump overs
200m kettlbell carry
40 kettle bell swings
200m barbell Carry
50 push press @60/40
200m wallball carry
60 wallballs
200m backwards run
70 pull-ups
200m lateral skip run
80 burpees
Buy out:
60 toes to bar @crossfit @crossfittraining @canggucommunity

Everyone loves a good heavy 5 rep Deadlift.  Athlete @anna_tsai sure does!  She's been killing here at the Box.  Super proud of all our local athletes @crossfit @crossfittraining @canggucommunity

Everyone loves a good heavy 5 rep Deadlift. Athlete @anna_tsai sure does! She’s been killing here at the Box. Super proud of all our local athletes @crossfit @crossfittraining @canggucommunity

Swing Hard @kikotous 
Friday: 
Strength:
6 sets (alternating between A + B)
A) 
5 Deadlifts
* starting at 60% and climbing up until 80% * not a 5 rm. *touch and go

B) 
L-sit hold 30 seconds 
Conditioning:

AMRAP 5: 
20 double unders
10 goblet squats (24/16)
5 burpees 
2 min rest 
3 rounds for time 
20 air squats
15 sit-ups
3 wall walks @crossfit @crossfittraining @canggucommunity

Swing Hard @kikotous
Friday:
Strength:
6 sets (alternating between A + B)
A)
5 Deadlifts
* starting at 60% and climbing up until 80% * not a 5 rm. *touch and go

B)
L-sit hold 30 seconds
Conditioning:

AMRAP 5:
20 double unders
10 goblet squats (24/16)
5 burpees
2 min rest
3 rounds for time
20 air squats
15 sit-ups
3 wall walks @crossfit @crossfittraining @canggucommunity

Giving WBFF Fitness Diva @riannburtonn a go during her first CrossFit class!  Happy to have her friends out for a little Wanderlust SweatFest! 
Wednesday: 
Strength:
20 min to Find a Heavy Complex: 
1 full clean + 2 front squat 
Conditioning 
EMOM 20. 
A) 8 pull-ups 
B) 12 wallballs 
C) 8 toes to bar 
D) 12 kettlbell swings @crossfit @crossfittraining @canggucommunity

Giving WBFF Fitness Diva @riannburtonn a go during her first CrossFit class! Happy to have her friends out for a little Wanderlust SweatFest!
Wednesday:
Strength:
20 min to Find a Heavy Complex:
1 full clean + 2 front squat
Conditioning
EMOM 20.
A) 8 pull-ups
B) 12 wallballs
C) 8 toes to bar
D) 12 kettlbell swings @crossfit @crossfittraining @canggucommunity

And they are off!! Blazing speeds today.. Tuesday: 
Strength: 
EMOM 12 
3 push press starting at 55% and increase  slowly every 3 sets. No more than 80%
* this is not a 3rm. 
Conditioning: 
With a running clock for 18 minutes: 
In 3 minutes complete:
20 double unders
10 box jump overs 
200m run *rest with any remaining time
In 3 minutes complete:
200m run
10 push-ups
20 sit-ups *rest with any remaining time

Tuesday: 
Strength: 
EMOM 12 
3 push press starting at 55% and increase  slowly every 3 sets. 
Conditioning: 
With a running clock for 18 minutes: 
In 3 minutes complete:
20 double unders
10 box jump overs 
200m run *rest with any remaining time
In 3 minutes complete:
200m run
10 push-ups
20 sit-ups *rest with any remaining time @crossfit @crossfittraining @canggucommunity

And they are off!! Blazing speeds today.. Tuesday:
Strength:
EMOM 12
3 push press starting at 55% and increase slowly every 3 sets. No more than 80%
* this is not a 3rm.
Conditioning:
With a running clock for 18 minutes:
In 3 minutes complete:
20 double unders
10 box jump overs
200m run *rest with any remaining time
In 3 minutes complete:
200m run
10 push-ups
20 sit-ups *rest with any remaining time

Tuesday:
Strength:
EMOM 12
3 push press starting at 55% and increase slowly every 3 sets.
Conditioning:
With a running clock for 18 minutes:
In 3 minutes complete:
20 double unders
10 box jump overs
200m run *rest with any remaining time
In 3 minutes complete:
200m run
10 push-ups
20 sit-ups *rest with any remaining time @crossfit @crossfittraining @canggucommunity

9am going hard today!  Over 100 people came  through our doors today!  Got their sweat on.  Learned something new.  Amazing time here helping others. Growing. Educating.  Couldn't be happier!  Come see what all the buzz is about.  We got goodies coming in soon!  Christmas is coming early. 
Monday November 21

Strength: 
3x15 back squat
*starting at 60%. Increase slowly each set.  Rest 2 min minimum between sets.

Conditioning: 
4 min AMRAP: 
4 burpees over bar 
6 hang power cleans 40/30
8 toes to bar 
3 min rest. 
4 min AMRAP:
4 burpees over KB
6 kettlebell swings
8 KB goblet squat 
3 min rest 
4 min AMRAP: 
4 burpees
100m run @crossfit @crossfittraining @canggucommunity

9am going hard today! Over 100 people came through our doors today! Got their sweat on. Learned something new. Amazing time here helping others. Growing. Educating. Couldn’t be happier! Come see what all the buzz is about. We got goodies coming in soon! Christmas is coming early.
Monday November 21

Strength:
3×15 back squat
*starting at 60%. Increase slowly each set. Rest 2 min minimum between sets.

Conditioning:
4 min AMRAP:
4 burpees over bar
6 hang power cleans 40/30
8 toes to bar
3 min rest.
4 min AMRAP:
4 burpees over KB
6 kettlebell swings
8 KB goblet squat
3 min rest
4 min AMRAP:
4 burpees
100m run @crossfit @crossfittraining @canggucommunity

The Saturday Smasher. Always a good time.  We have been averaging around 30 persons per class on Saturdays. Best day of the week. Come join up, grab a partner and let's get sweaty and learn some new tricks @crossfit @crossfittraining @canggucommunity 
Shot by @joshsymon

The Saturday Smasher. Always a good time. We have been averaging around 30 persons per class on Saturdays. Best day of the week. Come join up, grab a partner and let’s get sweaty and learn some new tricks @crossfit @crossfittraining @canggucommunity
Shot by @joshsymon

Athlete @sharonmarlissa is constantly going for it.  She is sticking with it and ever day getting better and better.  Super proud of you Sharon! 
The Saturday Smasher was a huge success. Nearly 30 people in the class and boy did we use those barbells!  Great job to everyone who joined in! 
As Many Rounds + Reps as Possible in 39 minutes. {AMRAP 39}

Partner WOD
200m Run
40 Thrusters 40/30
30 Lateral Bar Burpees
20 toes to bar 
400m Run
40 Hang Power Clean 40/30
30 Lateral Bar Burpees
20 Hollowrocks
600m Run
40 Push Press @ 40/30
30 Lateral Bar Burpees
20 pull-ups 
800m Run
40 Deadlift @ 40/30
30 Lateral Bar Burpees
20 V-Up sit-ups *every 3 min perform a 20 second handstand hold @crossfit @crossfittraining @canggucommunity 📸 by @joshsymon

Athlete @sharonmarlissa is constantly going for it. She is sticking with it and ever day getting better and better. Super proud of you Sharon!
The Saturday Smasher was a huge success. Nearly 30 people in the class and boy did we use those barbells! Great job to everyone who joined in!
As Many Rounds + Reps as Possible in 39 minutes. {AMRAP 39}

Partner WOD
200m Run
40 Thrusters 40/30
30 Lateral Bar Burpees
20 toes to bar
400m Run
40 Hang Power Clean 40/30
30 Lateral Bar Burpees
20 Hollowrocks
600m Run
40 Push Press @ 40/30
30 Lateral Bar Burpees
20 pull-ups
800m Run
40 Deadlift @ 40/30
30 Lateral Bar Burpees
20 V-Up sit-ups *every 3 min perform a 20 second handstand hold @crossfit @crossfittraining @canggucommunity 📸 by @joshsymon

For the love of happiness. 
For the love of Fitness!  Nothing like a hot day filled with sweat and smiles which is how everyone of our athletes walks away with!  Come join the fun @crossfit @crossfittraining @canggucommunity
📸 by @joshsymon

For the love of happiness.
For the love of Fitness! Nothing like a hot day filled with sweat and smiles which is how everyone of our athletes walks away with! Come join the fun @crossfit @crossfittraining @canggucommunity
📸 by @joshsymon

Be sure to say hi to @aaron_thomson while he is here training and spreading some knowledge for the week!  Big lifts From this legend. 
Strength:
20 Minutes to find heavy clean and jerk for the day: 
1 clean + 1 split jerk. 
Conditioning:
For time complete:
21-15-9 
Burpees
Box Jumps Overs 24/20
Pull-ups @crossfit @crossfittraining @canggucommunity

Be sure to say hi to @aaron_thomson while he is here training and spreading some knowledge for the week! Big lifts From this legend.
Strength:
20 Minutes to find heavy clean and jerk for the day:
1 clean + 1 split jerk.
Conditioning:
For time complete:
21-15-9
Burpees
Box Jumps Overs 24/20
Pull-ups @crossfit @crossfittraining @canggucommunity

Monday's... Athlete @yuliebhaskara 
Monday November 14th

Strength:
3 rounds for quality with timed rest: 
30 sprinter crunches directly into
1 min plank hold. 
30 Sec rest exactly. 
10 front squat @ 50% of 1rm. *Rest two minutes between sets 
Conditioning:
5 Rounds for Time:
5 Power Clean 60/40kg
10 Toes to Bar
15 Front Rack Plate Squat 15/10kg 
Photo by @joshsymon @crossfit @crossfittraining @canggucommunity

Monday’s… Athlete @yuliebhaskara
Monday November 14th

Strength:
3 rounds for quality with timed rest:
30 sprinter crunches directly into
1 min plank hold.
30 Sec rest exactly.
10 front squat @ 50% of 1rm. *Rest two minutes between sets
Conditioning:
5 Rounds for Time:
5 Power Clean 60/40kg
10 Toes to Bar
15 Front Rack Plate Squat 15/10kg
Photo by @joshsymon @crossfit @crossfittraining @canggucommunity