WODs

Athlete @toveinola showing that strong over head position.. Destroying weaknesses daily here at @crossfitwanderlust_bali 
Proud of all our athletes for continuing to improve and challenge themselves daily @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @toveinola showing that strong over head position.. Destroying weaknesses daily here at @crossfitwanderlust_bali
Proud of all our athletes for continuing to improve and challenge themselves daily @crossfit @crossfittraining @canggucommunity @thebalibible

Thursday September 22nd

Skills:
3x
2 Turkish get ups
1 min plank hold (weighted)
20 Partner leg raises. 
Conditioning:
30 ground to over head plate 
30 PULLUPS 
400m run 
20 ground to over head barbell 50/35
20 chest to bar PULLUPS 
400m run
10 thrusters 50/35
10 bar muscle ups
400m run @crossfit @crossfittraining @canggucommunity @thebalibible
📸 by @er.cunningham

Thursday September 22nd

Skills:
3x
2 Turkish get ups
1 min plank hold (weighted)
20 Partner leg raises.
Conditioning:
30 ground to over head plate
30 PULLUPS
400m run
20 ground to over head barbell 50/35
20 chest to bar PULLUPS
400m run
10 thrusters 50/35
10 bar muscle ups
400m run @crossfit @crossfittraining @canggucommunity @thebalibible
📸 by @er.cunningham

Build it big and they will come.  500 square meters of space for all of the squats. All of the burpees. All of the PULLUPS.

Come join in the fun!  100 people per day coming thru door a day can't be wrong! 
Tabata: 
Squat holds (hold bottom Of squat for 20 seconds. Then 10 seconds rest for 4 minutes)

30 min EMOM:
A) 16 sit-ups 
B) 14 walking lunge 
C) 12 push-ups 
D) 10 front squat 60/40 (from ground)
E) 8 HSPU @crossfit @crossfittraining @canggucommunity @thebalibible

Build it big and they will come. 500 square meters of space for all of the squats. All of the burpees. All of the PULLUPS.

Come join in the fun! 100 people per day coming thru door a day can’t be wrong!
Tabata:
Squat holds (hold bottom Of squat for 20 seconds. Then 10 seconds rest for 4 minutes)

30 min EMOM:
A) 16 sit-ups
B) 14 walking lunge
C) 12 push-ups
D) 10 front squat 60/40 (from ground)
E) 8 HSPU @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @mbark3r hitting the jerks today. 
Strength: 
Every 90 sec for 15 min
3 Push jerks @ 70-80% 1rm

Conditioning :
15 clean and jerks 60/40
15 burpees 
200 run
30 to to bar PULLUPS. 
15 burpees 
200m run
30 Kettlebell swings 24/16
15 burpees 
200m run @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @mbark3r hitting the jerks today.
Strength:
Every 90 sec for 15 min
3 Push jerks @ 70-80% 1rm

Conditioning :
15 clean and jerks 60/40
15 burpees
200 run
30 to to bar PULLUPS.
15 burpees
200m run
30 Kettlebell swings 24/16
15 burpees
200m run @crossfit @crossfittraining @canggucommunity @thebalibible

Monday Sept 19

Strength:
4 x
6 back squat directly into 3 front squats @55% of 1rm bs. 
Conditioning:

For 16 min, 
Every 4 min complete 
2 rounds of:
24 double unders 
12 sit-ups 
6 OH plate box step up. 20/15

crossfit @crossfit @crossfittraining @canggucommunity @thebalibible

Monday Sept 19

Strength:
4 x
6 back squat directly into 3 front squats @55% of 1rm bs.
Conditioning:

For 16 min,
Every 4 min complete
2 rounds of:
24 double unders
12 sit-ups
6 OH plate box step up. 20/15

crossfit @crossfit @crossfittraining @canggucommunity @thebalibible

Constantly varied functional movements executed at high intensity across broad time and modal domains"

Come see what the buzz is all about!  Pop in and take a look, give a class a go @crossfit @crossfittraining @canggucommunity @thebalibible

Constantly varied functional movements executed at high intensity across broad time and modal domains”

Come see what the buzz is all about! Pop in and take a look, give a class a go @crossfit @crossfittraining @canggucommunity @thebalibible

The Saturday smasher got everyone good yesterday.. @toughmudder_id is around the corner.  Are you training hard enough? 
Saturday:
In teams of 4:
With a Running clock:

1-8 min mark 
Run 200m
Plank
2 partners run 200m while the other teammates plank.

2' rest

10-18 min mark 
80 burpees 
40 PULLUPS 
AMRAP 
Box jumps. 1 at a time. * 2 min rest

20- for time: 
1000 run  with team) with plate 20/15)

80 front squat  40/30

800m run 
80 push press  40/30

400m run

80 squat cleans 40/30

200 hollow rocks @crossfit @crossfittraining @canggucommunity @thebalibible

The Saturday smasher got everyone good yesterday.. @toughmudder_id is around the corner. Are you training hard enough?
Saturday:
In teams of 4:
With a Running clock:

1-8 min mark
Run 200m
Plank
2 partners run 200m while the other teammates plank.

2′ rest

10-18 min mark
80 burpees
40 PULLUPS
AMRAP
Box jumps. 1 at a time. * 2 min rest

20- for time:
1000 run with team) with plate 20/15)

80 front squat 40/30

800m run
80 push press 40/30

400m run

80 squat cleans 40/30

200 hollow rocks @crossfit @crossfittraining @canggucommunity @thebalibible

Oh those Toes to Bar.... Friday September 16th
Strength:
Seated press
4x6 
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

Oh those Toes to Bar…. Friday September 16th
Strength:
Seated press
4×6
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

The Magical feeling as a coach when you finally get your students to pull up the thigh, hit that pocket, open the hips, jump and shrug. 😍😍😍 Athlete Elana with has been with since opening and she's always keen to learn and get amongst it.  Couldn't be more proud of her!  She's killing it. Masters Open here we come! 
Friday: 
Strength:
Seated press with KBS or barbell 
4x6 
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

The Magical feeling as a coach when you finally get your students to pull up the thigh, hit that pocket, open the hips, jump and shrug. 😍😍😍 Athlete Elana with has been with since opening and she’s always keen to learn and get amongst it. Couldn’t be more proud of her! She’s killing it. Masters Open here we come!
Friday:
Strength:
Seated press with KBS or barbell
4×6
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

8am going hard.  All of the box jumps!  So much room for activities!!!!!! 👌🏋🏽 Come see what the buzz is all about @crossfit @crossfittraining @canggucommunity @thebalibible

8am going hard. All of the box jumps! So much room for activities!!!!!! 👌🏋🏽 Come see what the buzz is all about @crossfit @crossfittraining @canggucommunity @thebalibible

That's how we roll in Bali.  Coach Dave is getting a bit cheaty before a big day of coaching and training.. Let's party! By the way.  That dish is called "The Barber @crossfit @crossfittraining @canggucommunity @thebalibible @cratecafe

That’s how we roll in Bali. Coach Dave is getting a bit cheaty before a big day of coaching and training.. Let’s party! By the way. That dish is called “The Barber @crossfit @crossfittraining @canggucommunity @thebalibible @cratecafe

530pm getting amongst it... Tuesday:

With a running clock: (rest with any remaining time per section)

0-8 min mark 
1200m run. 
8 - 16 min mark 
4 rounds
20 sit-ups
10 burpees 
16 - 30 min mark

10 rounds:
5 PULLUPS
10 push-ups
15 air squats *score is total time of running clock once the 10th round is complete @crossfit @crossfittraining @canggucommunity @thebalibible

530pm getting amongst it… Tuesday:

With a running clock: (rest with any remaining time per section)

0-8 min mark
1200m run.
8 – 16 min mark
4 rounds
20 sit-ups
10 burpees
16 – 30 min mark

10 rounds:
5 PULLUPS
10 push-ups
15 air squats *score is total time of running clock once the 10th round is complete @crossfit @crossfittraining @canggucommunity @thebalibible