WODs

Hands up if you thought today was epic ๐Ÿ™‹
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A new record for the amount of people in Saturday class; approx 110 people ๐Ÿ˜ฎ
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A BIG class, with a GREAT attitude. A HUGE thank you to everyone who came down and made today run smoothly. The coaches couldn’t have done it without your patience and help ๐Ÿ†
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Saturday Smasher
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2 ROUNDS for REPS
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1min Wallballs
1min Double unders
1min Box jumps
1min REST
1min Bike
1min Pullups
1min TTB
1min REST
1min Row
1min Burpees
1min Deadball over shoulder
1min REST
600m run (4min cap)
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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
Do you even plank bro?? @dave.marberg taking to a the next level during a EMOM of Deads and Planks! ๐Ÿค˜๐Ÿค˜๐Ÿ’ช๐Ÿ’ช #crossfitbali #balifit #wanderlustwods #balifitness #balistrong @wanderlustfitnessretreats
#balifitnessretreats
We have the BEST Santa helpers in Bali #JustSaying ๐ŸŽ…
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Wednesday WOD
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Gymnastics
3 rounds for quality:
15 Hollow rocks
15 Arch rocks (20sec hold)
10m Handstand walk (attempt or 20m bear crawl)
30 Second ring support (at top – bring rings in)
30 Second paralette hold
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Conditioning:
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AMRAP, 7
2-4-6-8-10-12-14…
Power snatch 40/30kg
*30 double Unders after each set
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*Rest 5 minutes*
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For time:
Power snatch (from where you stopped ) back down *30 Double Unders after each set
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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
It’s Christmas Eve!
(or Merry Christmas to the Europeans who celebrate today!? ๐ŸŽŠ๐ŸŽ„)
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What are your plans for Christmas? Friends, family, beach or snow? We’d love to hear ๐Ÿ˜
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Here at Wanderlust we will be working normal hours, except Christmas day which will be 0700-1300, with ONE WOD at 0900! The rest of the week will be exactly the same as normal (see our highlights section for the full timetable).
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Come celebrate with us today, tomorrow, or the next day ๐ŸŽˆ
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Christmas Eve WOD
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Strength:
EMOM, 10
1 X Curtis P @ 65% of 1RM Power Clean.

Curtis P = 1 Power Clean + 1 Left Front Rack Lunge + 1 Right Front Rack Lunge + 1 Push Press
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Conditioning:
AMRAP, 10
5-10-15-20-25-30-35-40..
Wallballs *after each set perform 8 toes to bar
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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

FriYAY โœŠ
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Did you know that not only is it Friday, it’s also only TWO days away from our MEMBER CHRISTMAS PARTY!!! ๐ŸŽ„ ๐ŸŽŠ
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A reminder for this Sunday, at @alternative_beach on Batu Bolong we will be holding our Christmas party to celebrate how awesome our members are! YES YOU!
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This includes some free drinks, some free food and a DJ! ๐Ÿธ
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From 2-6pm it’s time to celebrate the holiday season and let loose. Who knows there might be some surprises!
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๐Ÿป๐Ÿท๐ŸŽ„
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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
Life is a lot easier when you have a good support network behind you ๐Ÿ™Œ
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#TBT to The Bali Champs, our new competition that we held in early December ๐Ÿ’ช
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Thursday WOD
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A: Strength: 20min
Build to a heavy complex
1 Strict Press + 1 push press.
Once you hit failure on strict
go to 2 push press
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B: Conditioning: for time
โ€œSwinging Annieโ€
50-40-30-20-10
Double Unders
Butterly Sit-ups (abmat)
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*start at 0:00 and EMOM thereafter complete 6 Russian Kettlebell Swings 32/24kg
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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
Couple goals right here! .
Do you train with your partner? If so, what’s your favourite thing about training with them? ๐Ÿ‘ซ ๐Ÿ‘ฌ๐Ÿ‘ญ
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Tuesday WOD
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Warmup:
3 rounds for quality and warmup
20/15cal bike / or 250m Row
20 Butterfly sit-ups (weighted 9/6kg deadball)
10 DeadBall clean and throw (over rig 20/15kg)
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Conditioning:
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Every 4 min for 20min
250m Run
10 Handstand push-ups
15 Kettlebell swings 32/24kg
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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
Take a trip to the pain cave ๐Ÿš‚
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A shot from this Saturday’s epic team workout. If you missed it, here’s a reminder below:
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Saturday Smasher
Teams of 3
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0-15mins
2k Row then
AMRAP remaining time:
30 Pull-ups
30 Push-ups
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1min Rest
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16-31mins
2k Run
AMRAP remaining time:
30 Weighted box step over (22.5/15kg)
30 V-ups
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1min Rest
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32-47mins
5k Cal bike
AMRAP remaining time:
30 Kettlebell swings (24/16kg)
30 Wallballs (20/14lbs)
3 Rope climbs
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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 fantastic @meganjoy.m showing off her hand balancing skills ๐Ÿ™Œ
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If you could learn one new skill, what would it be?
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Comment below โฌ‡โฌ‡โฌ‡
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Rope climbs for days.
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#TBT to the @asiachampionships a few weekends ago ๐Ÿ‘
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We can’t wait for what 2019 has in store for CrossFit Wanderlust; it’s going to be BIG!
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Thursday WOD
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Strength:
Superset
1a) 5 x 8 touch and go Deadlift
1b) Hold a 35sec handstand
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Conditioning:
For time
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Buy in – 800m run
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Then:
10-9-8-7-6-5-4-3-2-1
Wallballs (20/14lbs)
1-2-3-4-5-6-7-8-9-10
Box jumps (24/20inch)
10-9-8-7-6-5-4-3-2-1
Pull-ups
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Buy out – 400m run
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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
We love having old and new friends visit the box, especially when they bring lightsabers ๐Ÿ’ซ
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#Repost @davedriskell
โ€ข โ€ข โ€ข โ€ข โ€ข
Great touching tips with this lad @carrichey and his lovely lady @wanderlust_pocahontas
Been a big fan of these two for awhile and happy to have them here in Bali!
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#crossfitbali #wanderlustwods #beepicgetstrong #wanderlust
Monday has arrived ๐Ÿ™Œ
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Challenge yourself with today’s WOD and comment below your time or competed rounds. We want to hear all about it ๐Ÿ˜โฌ‡โฌ‡โฌ‡
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Monday WOD
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18min to build to a heavy:
Hang clean + jerk
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Gymnastic Conditioning:
18MIN CAP
(Inspired by ALTR project)
4 Rounds:
30 Double Unders
3 Bar muscle ups
Rest 2min
4 Rounds:
30 Double Unders
6 chest to bar pull-ups
Rest 2min
4 Rounds:
30 Double unders
9 Pull-ups .
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๐Ÿš€ ๐Ÿš€ ๐Ÿš€ .
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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