WODs

Full house this morning at

WEDNESDAY:

Push press:
20 reps (50%)
90' rest
15 reps (60%)
90' rest
10 reps (70%)
90' rest
5 reps (80%)
AS BIG SETS AS POSSIBLE

NOT FOR TIME:
3 rounds of:
12 Pistols (alternate)
12 hollow rocks
12 goblet squats (heavy)
12 arche rocks

Workout:
7min AMRAP:
Burpees @crossfit @crossfittraining @canggucommunity

Full house this morning at

WEDNESDAY:

Push press:
20 reps (50%)
90′ rest
15 reps (60%)
90′ rest
10 reps (70%)
90′ rest
5 reps (80%)
AS BIG SETS AS POSSIBLE

NOT FOR TIME:
3 rounds of:
12 Pistols (alternate)
12 hollow rocks
12 goblet squats (heavy)
12 arche rocks

Workout:
7min AMRAP:
Burpees @crossfit @crossfittraining @canggucommunity

Well you thought we had a lot of floor space.. we'll wait till you see the shipment come in!  This video is just a fraction of what is coming but as you can see we got lots of goodies coming.  25 more barbells (15 women's bars) and a ton more.  You all are in store for a big shift in programming!  Raise your hand if you've done "ManMakers". Oh fun

Everything is shipping this week so look  forward to some heavy fun soon enough @crossfit @crossfittraining @canggucommunity @livinpaleo @anna_makes_butter @mattbeardingham @robcorman @adventurefittravel @crossfitcranbourne @sambish92

Well you thought we had a lot of floor space.. we’ll wait till you see the shipment come in! This video is just a fraction of what is coming but as you can see we got lots of goodies coming. 25 more barbells (15 women’s bars) and a ton more. You all are in store for a big shift in programming! Raise your hand if you’ve done “ManMakers”. Oh fun

Everything is shipping this week so look forward to some heavy fun soon enough @crossfit @crossfittraining @canggucommunity @livinpaleo @anna_makes_butter @mattbeardingham @robcorman @adventurefittravel @crossfitcranbourne @sambish92

Athlete @anna_makes_butter  getting Deep. And heavy.  If your missed our Monday Session here is a quick recap. 
Monday: 
Strength 
5 sets of:
3 FS (70% of 1RM) then switch directly into
7 BS (same weight)
rest 2' after every set

5' AMRAP:
7 Burpees over the plate
7  G2OH plate 20/15

2' rest

5' AMRAP:
7 russian twists (with the plate)
7 plyo push ups

2' rest

For time:
30 PLATE THRUSTERS
25 sit ups
20 plate squats
15 burpees
10 push ups
5 G2OH plate @crossfit @crossfittraining @canggucommunity @guguidebali

Athlete @anna_makes_butter getting Deep. And heavy. If your missed our Monday Session here is a quick recap.
Monday:
Strength
5 sets of:
3 FS (70% of 1RM) then switch directly into
7 BS (same weight)
rest 2′ after every set

5′ AMRAP:
7 Burpees over the plate
7 G2OH plate 20/15

2′ rest

5′ AMRAP:
7 russian twists (with the plate)
7 plyo push ups

2′ rest

For time:
30 PLATE THRUSTERS
25 sit ups
20 plate squats
15 burpees
10 push ups
5 G2OH plate @crossfit @crossfittraining @canggucommunity @guguidebali

Thanks to our Jakartan Neighbors @chillibean and @gitasees for stopping in for some Crossfit and Splits... Happy Sunday y'all!  Go stretch @crossfit @crossfittraining @canggucommunity @thebalibible

Thanks to our Jakartan Neighbors @chillibean and @gitasees for stopping in for some Crossfit and Splits… Happy Sunday y’all! Go stretch @crossfit @crossfittraining @canggucommunity @thebalibible

Super proud of @pj_padjarini as she keeps striving to get better and better.  She's been with us since day one and just is loving it. If you see her around say hi.  Her nick name is "Beyonce"

Strength: 25 min to complete 
Clean and jerk tech and light practice. 
Then 
5x5 deadlift.  Dead stop. (Across at 70%) Conditioning: 
21-15-9
Clean + Jerk 60/40
Plyo Push up
Chest to bar Pull-up @crossfit @crossfittraining @canggucommunity @thebalibible

Super proud of @pj_padjarini as she keeps striving to get better and better. She’s been with us since day one and just is loving it. If you see her around say hi. Her nick name is “Beyonce”

Strength: 25 min to complete
Clean and jerk tech and light practice.
Then
5×5 deadlift. Dead stop. (Across at 70%) Conditioning:
21-15-9
Clean + Jerk 60/40
Plyo Push up
Chest to bar Pull-up @crossfit @crossfittraining @canggucommunity @thebalibible

Sometimes our visiting athletes like to take pics with Owner @davedriskell  Sometimes they get pretty epic with the shots.  Thanks to @lisageddes for coming in and learning some new things @crossfit @crossfittraining

Sometimes our visiting athletes like to take pics with Owner @davedriskell Sometimes they get pretty epic with the shots. Thanks to @lisageddes for coming in and learning some new things @crossfit @crossfittraining

Athlete @isckirsty getting the hips warmed up during the Tabata squat holds.

Wednesday: 
Strength. 
Every 90 sec for 15 min. (Complex) 
1 push press
2 push jerk 
3 front squat. * from the rack.  Build to a heavy but manageable weight. Good form and technique 
Conditioning:
4 rounds for time. 
15 kettle bell swings 24/16
15 air squats 
15 pull-ups 
30 double unders @crossfit @crossfittraining

Athlete @isckirsty getting the hips warmed up during the Tabata squat holds.

Wednesday:
Strength.
Every 90 sec for 15 min. (Complex)
1 push press
2 push jerk
3 front squat. * from the rack. Build to a heavy but manageable weight. Good form and technique
Conditioning:
4 rounds for time.
15 kettle bell swings 24/16
15 air squats
15 pull-ups
30 double unders @crossfit @crossfittraining

Athlete @kaliburns loves burpees.... who doesn't. 
Tuesday: 
Core: 
Alternating tabata for 8 min: 
A) sprinter crunch 
B) hip bridge 
C) plank hold 
D) squat hold 
Conditioning:

25 min EMOM (every minute on the minute,  5 different 1 min stations:)
1) 200m Run
2) 6 power cleans @ 60kg
3) 8 burpees
4) 10 box jumps 
5) 12 sit-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @kaliburns loves burpees…. who doesn’t.
Tuesday:
Core:
Alternating tabata for 8 min:
A) sprinter crunch
B) hip bridge
C) plank hold
D) squat hold
Conditioning:

25 min EMOM (every minute on the minute, 5 different 1 min stations:)
1) 200m Run
2) 6 power cleans @ 60kg
3) 8 burpees
4) 10 box jumps
5) 12 sit-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Squad Goals... Who's ready for Monday.  Let's Squat.. Monday October 10

Strength: 
Back Squat
10 @ 60% of 1RM BS
8 @ 70%
6 @ 75%
4 @ 80%

Front squat: 
3x 5 @  65% of 1RM FS

Conditioning: 
Complete As Many Rounds and Reps As Possible in 12 minutes of:
200m run 
10 toes to bar 
10 overhead lunge w/ plate (20/15kg)
10 push-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Squad Goals… Who’s ready for Monday. Let’s Squat.. Monday October 10

Strength:
Back Squat
10 @ 60% of 1RM BS
8 @ 70%
6 @ 75%
4 @ 80%

Front squat:
3x 5 @ 65% of 1RM FS

Conditioning:
Complete As Many Rounds and Reps As Possible in 12 minutes of:
200m run
10 toes to bar
10 overhead lunge w/ plate (20/15kg)
10 push-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Smiles for miles.  The partner high five post Saturday smasher. 
Athlete @lisageddes and @isckirsty spanked that WOD @crossfit @crossfittraining @canggucommunity @thebalibible

Smiles for miles. The partner high five post Saturday smasher.
Athlete @lisageddes and @isckirsty spanked that WOD @crossfit @crossfittraining @canggucommunity @thebalibible

Sunday.  We are open from 8-5pm.  Stretch. Mobilize.  Do some light cardio.  You don't have to go hard but let your body move @crossfit @crossfittraining @canggucommunity @thebalibible

Sunday. We are open from 8-5pm. Stretch. Mobilize. Do some light cardio. You don’t have to go hard but let your body move @crossfit @crossfittraining @canggucommunity @thebalibible

Huge Saturday class.. Come see what all the fun is about.. Warmup: "bring Sally up"

Partner WOD

80 partner burpees (up and over) 
40 thrusters 
800m run
80 partner leg lifts (core)
40 toes to bar 
600m run
80 box jump overs 
40 power cleans & jerk 
400m run 
80 partner plank claps 
40 front squat 
200m run 
80 OH walking lunges 20/15
40 handstand push-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Huge Saturday class.. Come see what all the fun is about.. Warmup: “bring Sally up”

Partner WOD

80 partner burpees (up and over)
40 thrusters
800m run
80 partner leg lifts (core)
40 toes to bar
600m run
80 box jump overs
40 power cleans & jerk
400m run
80 partner plank claps
40 front squat
200m run
80 OH walking lunges 20/15
40 handstand push-ups @crossfit @crossfittraining @canggucommunity @thebalibible