WODs

9am going hard today!  Over 100 people came  through our doors today!  Got their sweat on.  Learned something new.  Amazing time here helping others. Growing. Educating.  Couldn't be happier!  Come see what all the buzz is about.  We got goodies coming in soon!  Christmas is coming early. 
Monday November 21

Strength: 
3x15 back squat
*starting at 60%. Increase slowly each set.  Rest 2 min minimum between sets.

Conditioning: 
4 min AMRAP: 
4 burpees over bar 
6 hang power cleans 40/30
8 toes to bar 
3 min rest. 
4 min AMRAP:
4 burpees over KB
6 kettlebell swings
8 KB goblet squat 
3 min rest 
4 min AMRAP: 
4 burpees
100m run @crossfit @crossfittraining @canggucommunity

9am going hard today! Over 100 people came through our doors today! Got their sweat on. Learned something new. Amazing time here helping others. Growing. Educating. Couldn’t be happier! Come see what all the buzz is about. We got goodies coming in soon! Christmas is coming early.
Monday November 21

Strength:
3×15 back squat
*starting at 60%. Increase slowly each set. Rest 2 min minimum between sets.

Conditioning:
4 min AMRAP:
4 burpees over bar
6 hang power cleans 40/30
8 toes to bar
3 min rest.
4 min AMRAP:
4 burpees over KB
6 kettlebell swings
8 KB goblet squat
3 min rest
4 min AMRAP:
4 burpees
100m run @crossfit @crossfittraining @canggucommunity

The Saturday Smasher. Always a good time.  We have been averaging around 30 persons per class on Saturdays. Best day of the week. Come join up, grab a partner and let's get sweaty and learn some new tricks @crossfit @crossfittraining @canggucommunity 
Shot by @joshsymon

The Saturday Smasher. Always a good time. We have been averaging around 30 persons per class on Saturdays. Best day of the week. Come join up, grab a partner and let’s get sweaty and learn some new tricks @crossfit @crossfittraining @canggucommunity
Shot by @joshsymon

Athlete @sharonmarlissa is constantly going for it.  She is sticking with it and ever day getting better and better.  Super proud of you Sharon! 
The Saturday Smasher was a huge success. Nearly 30 people in the class and boy did we use those barbells!  Great job to everyone who joined in! 
As Many Rounds + Reps as Possible in 39 minutes. {AMRAP 39}

Partner WOD
200m Run
40 Thrusters 40/30
30 Lateral Bar Burpees
20 toes to bar 
400m Run
40 Hang Power Clean 40/30
30 Lateral Bar Burpees
20 Hollowrocks
600m Run
40 Push Press @ 40/30
30 Lateral Bar Burpees
20 pull-ups 
800m Run
40 Deadlift @ 40/30
30 Lateral Bar Burpees
20 V-Up sit-ups *every 3 min perform a 20 second handstand hold @crossfit @crossfittraining @canggucommunity 📸 by @joshsymon

Athlete @sharonmarlissa is constantly going for it. She is sticking with it and ever day getting better and better. Super proud of you Sharon!
The Saturday Smasher was a huge success. Nearly 30 people in the class and boy did we use those barbells! Great job to everyone who joined in!
As Many Rounds + Reps as Possible in 39 minutes. {AMRAP 39}

Partner WOD
200m Run
40 Thrusters 40/30
30 Lateral Bar Burpees
20 toes to bar
400m Run
40 Hang Power Clean 40/30
30 Lateral Bar Burpees
20 Hollowrocks
600m Run
40 Push Press @ 40/30
30 Lateral Bar Burpees
20 pull-ups
800m Run
40 Deadlift @ 40/30
30 Lateral Bar Burpees
20 V-Up sit-ups *every 3 min perform a 20 second handstand hold @crossfit @crossfittraining @canggucommunity 📸 by @joshsymon

For the love of happiness. 
For the love of Fitness!  Nothing like a hot day filled with sweat and smiles which is how everyone of our athletes walks away with!  Come join the fun @crossfit @crossfittraining @canggucommunity
📸 by @joshsymon

For the love of happiness.
For the love of Fitness! Nothing like a hot day filled with sweat and smiles which is how everyone of our athletes walks away with! Come join the fun @crossfit @crossfittraining @canggucommunity
📸 by @joshsymon

Be sure to say hi to @aaron_thomson while he is here training and spreading some knowledge for the week!  Big lifts From this legend. 
Strength:
20 Minutes to find heavy clean and jerk for the day: 
1 clean + 1 split jerk. 
Conditioning:
For time complete:
21-15-9 
Burpees
Box Jumps Overs 24/20
Pull-ups @crossfit @crossfittraining @canggucommunity

Be sure to say hi to @aaron_thomson while he is here training and spreading some knowledge for the week! Big lifts From this legend.
Strength:
20 Minutes to find heavy clean and jerk for the day:
1 clean + 1 split jerk.
Conditioning:
For time complete:
21-15-9
Burpees
Box Jumps Overs 24/20
Pull-ups @crossfit @crossfittraining @canggucommunity

Monday's... Athlete @yuliebhaskara 
Monday November 14th

Strength:
3 rounds for quality with timed rest: 
30 sprinter crunches directly into
1 min plank hold. 
30 Sec rest exactly. 
10 front squat @ 50% of 1rm. *Rest two minutes between sets 
Conditioning:
5 Rounds for Time:
5 Power Clean 60/40kg
10 Toes to Bar
15 Front Rack Plate Squat 15/10kg 
Photo by @joshsymon @crossfit @crossfittraining @canggucommunity

Monday’s… Athlete @yuliebhaskara
Monday November 14th

Strength:
3 rounds for quality with timed rest:
30 sprinter crunches directly into
1 min plank hold.
30 Sec rest exactly.
10 front squat @ 50% of 1rm. *Rest two minutes between sets
Conditioning:
5 Rounds for Time:
5 Power Clean 60/40kg
10 Toes to Bar
15 Front Rack Plate Squat 15/10kg
Photo by @joshsymon @crossfit @crossfittraining @canggucommunity

Huge Saturday Smasher. When 36 people show up for class you know you are doing something right.  We here at Wanderlust want to transform lives.  INSPIRE.  Laugh, love and become Epic together.  You build it big and they will come.  We are here

Saturday November 12

In teams of two:

For time and reps: -partner 1 runs 400m
-partner 2 performs AMRAP burpees until partner 1 returns
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP  toes to bar
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP front squats (20/35)
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP shoulder to overhead (35/20)
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP sit ups
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP  box jumps 24/20 inch
-then switch -partner 1 runs 400m
-partner 2 accumulates max distance bear crawl
-then switch

Score is total accumulation of reps and time.  Also score  distance crawled on bear crawl @crossfit @crossfittraining @canggucommunity

Huge Saturday Smasher. When 36 people show up for class you know you are doing something right. We here at Wanderlust want to transform lives. INSPIRE. Laugh, love and become Epic together. You build it big and they will come. We are here

Saturday November 12

In teams of two:

For time and reps: -partner 1 runs 400m
-partner 2 performs AMRAP burpees until partner 1 returns
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP toes to bar
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP front squats (20/35)
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP shoulder to overhead (35/20)
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP sit ups
-then switch -partner 1 runs 400m
-partner 2 performs AMRAP box jumps 24/20 inch
-then switch -partner 1 runs 400m
-partner 2 accumulates max distance bear crawl
-then switch

Score is total accumulation of reps and time. Also score distance crawled on bear crawl @crossfit @crossfittraining @canggucommunity

the Saturday Smasher begins...

the Saturday Smasher begins…

CrossFit Couple Goals @hans.iputu and Nina killing it every day here at 
Thursday November 10th 2017

Skills:

3 rounds for quality. (Alternating) 
4 Turkish get ups (2L / 2R)
1 min plank hold (collectively hold for a minute if broken). Conditioning:
Every 2 minutes on the minute for 24 min:
1) 16 high knees in place + 200m run
2) 15 air squats + 30 double unders (60 singles)
3) 15 Russian twist w/ plate + 15 plyo plate push-ups (20/15) (one hand on ground other on plate  and switch at top of Push-up) 
4) 15 ground to over head wth plate 20/15 @crossfit @crossfittraining @canggucommunity

CrossFit Couple Goals @hans.iputu and Nina killing it every day here at
Thursday November 10th 2017

Skills:

3 rounds for quality. (Alternating)
4 Turkish get ups (2L / 2R)
1 min plank hold (collectively hold for a minute if broken). Conditioning:
Every 2 minutes on the minute for 24 min:
1) 16 high knees in place + 200m run
2) 15 air squats + 30 double unders (60 singles)
3) 15 Russian twist w/ plate + 15 plyo plate push-ups (20/15) (one hand on ground other on plate and switch at top of Push-up)
4) 15 ground to over head wth plate 20/15 @crossfit @crossfittraining @canggucommunity

Oh the fun we will have... bar facing burpees took their toll today.. Come see what the buzz is all about. 
Tuesday: 
Run. 
4x
100m sprint
30 sec rest
4x 
200m run
1 min rest. 
Conditioning: 
For time complete: 
1-2-3-4-5-6-7
Sumo Deadlift High Pull 50/35
2-4-6-8-10-12-14
Bar facing Burpees 
3-6-9-12-15-18-21
Toes to bar 
Start with. 1.2.3. Then 2.4.6 and so on up the ladder @crossfit @crossfittraining @canggucommunity

Oh the fun we will have… bar facing burpees took their toll today.. Come see what the buzz is all about.
Tuesday:
Run.
4x
100m sprint
30 sec rest
4x
200m run
1 min rest.
Conditioning:
For time complete:
1-2-3-4-5-6-7
Sumo Deadlift High Pull 50/35
2-4-6-8-10-12-14
Bar facing Burpees
3-6-9-12-15-18-21
Toes to bar
Start with. 1.2.3. Then 2.4.6 and so on up the ladder @crossfit @crossfittraining @canggucommunity

Monday's getting busy with it.  Great morning. Amazing to see the progression in our athletes and visitors. 
Monday nov 7.

Strength: 
A. 
4x
A1.  5 Back Squat at 50% (tempo 0330)
A2. 5 explosive Squat Jumps * alternate between a and b for 4 sets 
B.
EMOM 10
5 strict pull ups 
Sprint: 
7min AMRAP. 
30 double unders
20 abmat sit-ups
10 push-ups @crossfit @crossfittraining @canggucommunity

Monday’s getting busy with it. Great morning. Amazing to see the progression in our athletes and visitors.
Monday nov 7.

Strength:
A.
4x
A1. 5 Back Squat at 50% (tempo 0330)
A2. 5 explosive Squat Jumps * alternate between a and b for 4 sets
B.
EMOM 10
5 strict pull ups
Sprint:
7min AMRAP.
30 double unders
20 abmat sit-ups
10 push-ups @crossfit @crossfittraining @canggucommunity

Everyone loves a good sunny Saturday plate run!  Athlete @anggrah couldn't be happier! 
Saturday: 
In teams of 2
200 double unders 
100 Sit ups
100 Russian Kettlbell swings 
20 lateral skip run 
100 shoulder to over head 40/30 (bar cannot touch ground) 
200m lateral skipping run 
100 front squat 40/30 (bar cannot touch ground) 
200m plate carry run 20/15
100 partner sit-ups (interlock feet, must go at same time)
200m  backwards run
100 toes to bar 
200m run 
100 jumping split lunge @crossfit @crossfittraining @canggucommunity

Everyone loves a good sunny Saturday plate run! Athlete @anggrah couldn’t be happier!
Saturday:
In teams of 2
200 double unders
100 Sit ups
100 Russian Kettlbell swings
20 lateral skip run
100 shoulder to over head 40/30 (bar cannot touch ground)
200m lateral skipping run
100 front squat 40/30 (bar cannot touch ground)
200m plate carry run 20/15
100 partner sit-ups (interlock feet, must go at same time)
200m backwards run
100 toes to bar
200m run
100 jumping split lunge @crossfit @crossfittraining @canggucommunity