WODs

It’s not over till the high five says so βœ‹
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Why just make WODs tough? We’re here to make that congratulative high five a workout in itself. Work for your own praise! 😁
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Friday WOD
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Strength:
20min to Build to a heavy 3 rep touch and go deadlift utilizing the following rep format of
10-9-8-7-6-5-4-3-3-3-3
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Conditioning:
4 Rounds
200m Suitcase carry 1x KB 24/16kg
20 Hand release pushups
20 Ring rows
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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
Elevate yourself to the next level πŸ‘†
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Have you got what it takes for ‘Bike Gone Bad’?
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Thursday WOD
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A)Monostructural:
1 mile run at 80% max effort.
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B) β€œBike Gone Bad”
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4 Rounds:
1 min *Max Effort Assault Bike (go HAF)
1 min Max Effort Abmat Sit-ups
1 min Max Effort Box Step Ups 24/20inch
1 min Max Effort Russian KBS 32/24kg
1 min Max Effort Push Press 40/30kg
1 min REST
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Score = TOTAL reps over rounds.
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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 working hard enough and to the best of your personal abilities?
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Be real honest with yourself; could you push harder? take less rest? lift that extra 1.5kg?
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We all stagnate, and we all plateau. It’s completely normal.
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However, if you want that extra push and some guidance on how to take yourself to the next level, then get yourself to CrossFit Wanderlust to experience one of our sessions.
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We have a variety of classes suitable for everyone and if you’re nervous, or just keen to focus on a particular aspect, we also offer 1:1 sessions to help with any fitness level, technique work, or even just plain old confidence building.
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All our coaches are happy to help, advise, and give superb tips for CF domination! 😈
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And don’t worry, no booking is necessary at CFW, just arrive at the gym 10 minutes before class to register. Our timetable is available in our highlights section above ⬆⬆⬆
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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 can’t quite believe it either 😯
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Not only is it Monday, it’s also the main man @davedriskell’s BIRTH DATE today! BIG 4-0🎈
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If you didn’t already know our Dave’s ‘kinda a big deal’. Our very own Anchorman with a penchant for dad jokes, buttery coffee, Netflix and a decent tan. He specialises in programming himself hardcore workouts that even a Games athletes would baulk at!
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Our members get off a bit easier, yet Dave pushes boundaries with his commitment to make our members stronger, fitter and healthier in all modalities, DAILY.
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Building. Better. Humans.
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Dave has done a lot in a short space of time. Owning a thriving business; managing, organising, bossing, friending, and mentoring.
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Everyone at @crossfitwanderlust_bali would like to say a HUGE HAPPY BIRTHDAY MR DRISKELL 🎊 .
May your day be filled with crunchy peanut butter and tequila 🍸
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#Birthday #crossfit @crossfit @reebokindonesia @reebok #bali #crossfitwanderlust #training #cfgames #tequila #party #monday
Whip up a storm this Monday, battle through the week, slam through your holiday and throw away your worries.
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Step into Crossfit Wanderlust for a sweaty, educational and fun packed workout. We’re here to help you get fit on your holiday, progress as a member and no doubt give you a hella smiles on the journey. ✈
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Monday WOD
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Strength Superset:
8 Rounds
5 Weighted pushups/push-ups
5 Strict chin ups/strict ring rows
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HSPU Education, progression and scaling (10 min)
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Conditioning: (25 min Cap)
5 Rounds for Time:
400m Run
12 Toes to bar
9 Deadlift @ 100/70kg
12 Handstand push-ups /box scale/ pike pushup
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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 Saturday Smasher is all about team work and fun.
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A HUGE WOD in which we challenge you and your team to beat the clock, get more reps, work together, and laugh your way through a fun hour πŸ•’
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Today is no different ⬇⬇⬇
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Saturday Smasher
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Teams of 3 for time:
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Complete 3k Row
150 burpees (you go, I go) .
Complete 9k Bike
150 slam balls 20/15kg (you go I go)
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Complete:
2400m Run
150 Wallballs
100 Toes to bar
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For the run portion. One teammate will run. The others both chip away at wallballs and toes to bars at same time and as they please.
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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 SaturHEY πŸ™‹ again!!
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Time for a sweaty Saturday smasher in Bali. .
However, if you don’t have the pleasure of being in Bali why not try one of @davedriskell ‘s spicy WODs we’d let us know how it goes instead. Burn baby burn πŸš€
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#Repost @davedriskell
β€’ β€’ β€’ β€’ β€’
Fintervals Therapy Sweat Sessions… πŸ”₯πŸ”₯πŸ”₯. 30 minutes of grindy goodness with @fin_powers πŸ‘Œ

Every Minute On the Minute for 30 minute:
A) 20/15 cals Assault Bike
B) 20 Butterfly Sit-ups
C) 12 Alt DB Snatch 27.5/ 20kg
D) 10 Box Step up and over 20/12kg
E) 10 DeadBall Slams 20/15kg KB
F) 12 Burpees

Enjoy the 🌢 πŸ”₯
#wanderlustwods #balistrong #bali #crossfit #friendsmakingfriendsdoburpees #buildingbetterhumans

“Living his ‘best’ life”
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Did you know we can also host your retreat in Bali? Superb space, plenty of equipment, and chilled coconuts on hand 🌴
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@mrcalumbest attending the @fifthelementescapes at Crossfit Wanderlust.
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Thursday WOD
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18 min
Build to a Heavy 2RM Sumo Stance Deadlift.
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Conditioning: (18 min)
0-3 min:
400m run + max effort burpees over bar
3-6 min:
40 hang power cleans 40/30kg
6-9 min:
400m run + max effort push-up
9-12 min:
40 Front Squats 40/30kg
12-15 min:
400m run + max effort wallballs
15-18 min:
40 push press 40/30kg
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Score is total:
Burpees
Pushups
Wallballs
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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
Training without laughing is like crossfitters without peanut butter #boring
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Wednesday WOD
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15 mins to find heavy complex:
2 Deadlift
1 Hang power clean
1 Squat clean
1 Push jerk
1 Thruster
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Conditioning:
For time: (18 min cap)
4-6-8-10-12-10-8-6-4
Alternating Dumbell Snatch 22.5/15kg
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10-20-30-40-50-40-30-20-10
Double Unders
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4-6-8-10-12-10-8-6-4
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
OH MY GU GUIDE!! .
It’s Lani from @guguidebali smashing out one of our huge workouts this morning πŸ“’
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Tuesday WOD
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Tabata core blast: 8min
A) Russian twist w/plate
B) Mountain climber
C) Sprinter crunch
D) Scissor kicks
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Cardio Party-Oh πŸŽ‰
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30seconds on /30seconds off. Sprint efforts!!!! πŸƒ
30 minutes:
A) Assault bike ( goal = 12/ 9cal )
B) 3 Pull-ups + 3 push-ups + 3 pull-ups + 3 push-ups… (scale with Ring Rows fast transitions)
C) Wall-balls 20/14lb (goal = 15+ WBs)
D) Battle rope (goal = 30+ reps)
E) Sprawl burpee (goal = 12+ reps)
F) Abmat sit-ups (goal = 15+ reps
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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
Did you know it’s clinically proven that carrying a coconut while running makes you 85.7% happier?
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Monday WOD
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Strength:
EMOM, 10
3 Front Squat @ 75-80% of 1RM
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Conditioning:
3 Rounds for time
20 Deadlift @60/40kg
15 Gorilla box jump overs 24/20
10 Push press @60/40kg
5 Burpees over 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
When you skip so fast the rope disappears πŸš€
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Sunday Hero WOD
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β€œOlsen” .
7 Rounds for time:
5 Hang Cleans 70/47.5kg
5 Front Squat 70/47.5kg
5 Tall Box Jumps 30/24 inch
50 Double Unders (150 singles)
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This Firefighter Hero WOD is dedicated to Eric Olsen, FDNY, Ladder 15, who was killed on September 11, 2001.
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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