WODs

Sweat together, Smile together. 
Building humans and communities @crossfit @crossfittraining @canggucommunity

Sweat together, Smile together.
Building humans and communities @crossfit @crossfittraining @canggucommunity

When 28 people show up to the 8am and want to learn Clean & Jerks you get the sticks out and warm them up!  Epic good time.  We had a ton of new PRs from our local crew and the Drop-In Squad @crossfit @crossfittraining @canggucommunity

When 28 people show up to the 8am and want to learn Clean & Jerks you get the sticks out and warm them up! Epic good time. We had a ton of new PRs from our local crew and the Drop-In Squad @crossfit @crossfittraining @canggucommunity

Athlete @thechrisspring is all about that deep squat and pose! 
Wednesday: 
Strength: 
20 min to find clean and jerk heavy 
Conditioning: 
21-15-9
Ground to over head w/plate 20/15
Box steps ups w/ plate
Plyo Push up on plate
*200m run after each set @crossfit @crossfittraining @canggucommunity

Athlete @thechrisspring is all about that deep squat and pose!
Wednesday:
Strength:
20 min to find clean and jerk heavy
Conditioning:
21-15-9
Ground to over head w/plate 20/15
Box steps ups w/ plate
Plyo Push up on plate
*200m run after each set @crossfit @crossfittraining @canggucommunity

Be Ready for it.  We will be launching our CF Wanderlust Channel very soon. Full of athlete profiles, Spotlights, movement standards , quick tips , Tutorial videos and more.  My goal has always been to reach and educate as many people via Wanderlust and CrossFit as possible. 
We as coaches are driven to to improve lives and educate constantly.  First step is to Join us in real life. And if you can't make it to Bali right away, make sure you follow our Channel once it's launched @crossfit @crossfittraining @canggucommunity 📸 by @joshsymon

Be Ready for it. We will be launching our CF Wanderlust Channel very soon. Full of athlete profiles, Spotlights, movement standards , quick tips , Tutorial videos and more. My goal has always been to reach and educate as many people via Wanderlust and CrossFit as possible.
We as coaches are driven to to improve lives and educate constantly. First step is to Join us in real life. And if you can’t make it to Bali right away, make sure you follow our Channel once it’s launched @crossfit @crossfittraining @canggucommunity 📸 by @joshsymon

Now that's a lunge. Monday was @laurensimpson first day ever doing CrossFit.  We couldn't be happier being able to share some knowledge and we pushed her down some different pathways she wasn't used to but she killed it!  @laurensimpson is a WBFF Pro and Powerlifter so she was keen to give @crossfitwanderlust_bali a crack. I think she might have fell in love with it.  We will see today.  She's gonna have to love burpees and toes to bar!! Monday nov 28

Tabata: 4 min alternating 
A)Sit-ups
B) Plank holds 
Strength: 
HBBS
10 @60%
8 @65
6 @70
4 @75
2 @80

Conditioning: 
3 rounds for time:
15 pull-ups 
15 Overhead plate lunges 
400m run @crossfit @crossfittraining @canggucommunity

Now that’s a lunge. Monday was @laurensimpson first day ever doing CrossFit. We couldn’t be happier being able to share some knowledge and we pushed her down some different pathways she wasn’t used to but she killed it! @laurensimpson is a WBFF Pro and Powerlifter so she was keen to give @crossfitwanderlust_bali a crack. I think she might have fell in love with it. We will see today. She’s gonna have to love burpees and toes to bar!! Monday nov 28

Tabata: 4 min alternating
A)Sit-ups
B) Plank holds
Strength:
HBBS
10 @60%
8 @65
6 @70
4 @75
2 @80

Conditioning:
3 rounds for time:
15 pull-ups
15 Overhead plate lunges
400m run @crossfit @crossfittraining @canggucommunity

Los Angeles visiting Athlete @ataylor716 swinging hard and heavy during class!  Smashed it @crossfit @crossfittraining @canggucommunity

Los Angeles visiting Athlete @ataylor716 swinging hard and heavy during class! Smashed it @crossfit @crossfittraining @canggucommunity

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