WODs

Athletes @zacwang2016  and @oismcg killing the runs today during our conditioning. 
Tuesday. 
Tabata  alternating  5 min
 Air squats 
Sit-ups 
3 rounds for quality.  15 min 
20 sec hold. Chin over bar. Palm facing 
20 hollow rocks 
30 sec hs hold
30 Sec dead hang from bar 
30 arch hold. Superman 
Conditioning:  20

5 rounds:  in 4 minutes complete: 
Run 400m 
10 pull-ups 
15 push-ups * rest with any remaining time @crossfit @crossfittraining @canggucommunity

Athletes @zacwang2016 and @oismcg killing the runs today during our conditioning.
Tuesday.
Tabata alternating 5 min
Air squats
Sit-ups
3 rounds for quality. 15 min
20 sec hold. Chin over bar. Palm facing
20 hollow rocks
30 sec hs hold
30 Sec dead hang from bar
30 arch hold. Superman
Conditioning: 20

5 rounds: in 4 minutes complete:
Run 400m
10 pull-ups
15 push-ups * rest with any remaining time @crossfit @crossfittraining @canggucommunity

Get those hips opening!! We got work to do @crossfit @crossfittraining @canggucommunity

Get those hips opening!! We got work to do @crossfit @crossfittraining @canggucommunity

Athelte @piajacqueline working the core with some hanging leg raises this weekend at @crossfit @crossfittraining @canggucommunity

Athelte @piajacqueline working the core with some hanging leg raises this weekend at @crossfit @crossfittraining @canggucommunity

The randomness of Bali.  Yesterday we had a crazy rain storm roll through right during the partner heavy bag run.  Didn't stop these troopers.  Everyone loved it.  The gym was completely wet with sweat and water from running inside soaked.  Not one person even thought to stop. They just Kept running out into the rain to finish the WOD.  Was incredible to see and coach! 
This is CROSSFIT WANDERLUST.  THIS IS THE TEAMWORK SATURDAY SMASHER @crossfit @crossfittraining @canggucommunity

The randomness of Bali. Yesterday we had a crazy rain storm roll through right during the partner heavy bag run. Didn’t stop these troopers. Everyone loved it. The gym was completely wet with sweat and water from running inside soaked. Not one person even thought to stop. They just Kept running out into the rain to finish the WOD. Was incredible to see and coach!
This is CROSSFIT WANDERLUST. THIS IS THE TEAMWORK SATURDAY SMASHER @crossfit @crossfittraining @canggucommunity

The Monster Rig getting its full usage today during our 36 person Saturday Smasher today.  Amazing time.  Had a huge rainstorm come through and not even one person flinched.  Rainy runs and heavy lifting.  It was an incredible feeling today! 
3 person team. 
Share work but no less than seven reps per person per go. 
400m run with bag. 
105 deadlift 60/40
63 box jumps 
400m run with bag 
105 front squat  60/40
63 toes to bar
400m run with bag
105 ground to overhead w/ plate 20/15
63 pull ups
400m run with bag
105 OH walking lunge with plate 20/15
63 burpees @crossfit @crossfittraining @canggucommunity

The Monster Rig getting its full usage today during our 36 person Saturday Smasher today. Amazing time. Had a huge rainstorm come through and not even one person flinched. Rainy runs and heavy lifting. It was an incredible feeling today!
3 person team.
Share work but no less than seven reps per person per go.
400m run with bag.
105 deadlift 60/40
63 box jumps
400m run with bag
105 front squat 60/40
63 toes to bar
400m run with bag
105 ground to overhead w/ plate 20/15
63 pull ups
400m run with bag
105 OH walking lunge with plate 20/15
63 burpees @crossfit @crossfittraining @canggucommunity

Run.  Who doesn't love a good 1 mile run to start your day!  Athletes @anna_makes_butter and @anna_tsai love it. 
Come join the Wanderlust Fun and kick up your fitness @crossfit @crossfittraining @canggucommunity

Run. Who doesn’t love a good 1 mile run to start your day! Athletes @anna_makes_butter and @anna_tsai love it.
Come join the Wanderlust Fun and kick up your fitness @crossfit @crossfittraining @canggucommunity

Friday Feels at 
Friday: 
For time: 
Run 1 mile (1600m )

Conditioning:

Buy in: 50 air squats 
1-2-3-4-5-6-7-8
Squat Clean 60/40
1-2-3-4-5-6-7-8
Burpees

Buy out: 50 sit-ups @crossfit @crossfittraining @canggucommunity

Friday Feels at
Friday:
For time:
Run 1 mile (1600m )

Conditioning:

Buy in: 50 air squats
1-2-3-4-5-6-7-8
Squat Clean 60/40
1-2-3-4-5-6-7-8
Burpees

Buy out: 50 sit-ups @crossfit @crossfittraining @canggucommunity

Athlete @kikotous killing  some barbel work.. hursday: 
Strength: (alternate between A1 and A2
Push Press 
A1.
5 x 5 starting at 65% 
A2.
Bent over row with kettle bell (5R, 5L) heavy as possible with good form. 
B. 
Conditioning 
7 min AMRAP 
10 v-up
10 Thrusters 40/30
10 chest to bar

2 min rest 
7 min AMRAP:
10 Russian twists with KB 24/16
10 KB DL
10 KB Swings @crossfit @crossfittraining @canggucommunity

Athlete @kikotous killing some barbel work.. hursday:
Strength: (alternate between A1 and A2
Push Press
A1.
5 x 5 starting at 65%
A2.
Bent over row with kettle bell (5R, 5L) heavy as possible with good form.
B.
Conditioning
7 min AMRAP
10 v-up
10 Thrusters 40/30
10 chest to bar

2 min rest
7 min AMRAP:
10 Russian twists with KB 24/16
10 KB DL
10 KB Swings @crossfit @crossfittraining @canggucommunity

Athelte @anna_tsai cruising though the box jumps... so proud of our athletes improvements over this past 8 months since opening @crossfitwanderlust_bali 
I'm seeing a huge transition in fitness, skills, agility and power.  We have everyone from high level athletes to new beginners but it's my absolute pleasure to be able to impact everyone who walks through our doors. 
Come join the fun and let's get sweaty. -Coach Dave @crossfit @crossfittraining @canggucommunity
📸 by @joshsymon

Athelte @anna_tsai cruising though the box jumps… so proud of our athletes improvements over this past 8 months since opening @crossfitwanderlust_bali
I’m seeing a huge transition in fitness, skills, agility and power. We have everyone from high level athletes to new beginners but it’s my absolute pleasure to be able to impact everyone who walks through our doors.
Come join the fun and let’s get sweaty. -Coach Dave @crossfit @crossfittraining @canggucommunity
📸 by @joshsymon

In Squats We Trust.... Monday we love to start our with some squat therapy and get those hips and legs warmed up for the work ahead! 
Monday October 24th

Strength: 
A. 
Back Squat
2x 8 @ 50% of 1RM 
B.

Every 90sec for 15 min: 
2 Back Squat @ 80% of 1RM

Conditioning:
For time: 
3 rounds for time: 
20 Kettle bell swings 24/16kg
20 push-ups 
20 box jump overs 
20 pull-ups /ring rows @crossfit @crossfittraining @canggucommunity

In Squats We Trust…. Monday we love to start our with some squat therapy and get those hips and legs warmed up for the work ahead!
Monday October 24th

Strength:
A.
Back Squat
2x 8 @ 50% of 1RM
B.

Every 90sec for 15 min:
2 Back Squat @ 80% of 1RM

Conditioning:
For time:
3 rounds for time:
20 Kettle bell swings 24/16kg
20 push-ups
20 box jump overs
20 pull-ups /ring rows @crossfit @crossfittraining @canggucommunity

@gohugogo partner Warmups with the 
Saturday Smasher @crossfit @crossfittraining @canggucommunity

@gohugogo partner Warmups with the
Saturday Smasher @crossfit @crossfittraining @canggucommunity

Thanks to everyone who came to CFW Owner and Coach @davedriskell Saturday BIRTHDAY WOD.  Huge turn out and we all had a blast. 
Dave is now the ripe age of 38. 
Partner WOD (each partner does 38 of each.  76 total) 
38 push ups
38 box jumps
38 sit ups

Buy in 2x200m run

10 bar muscle ups
19 HSPU
78 DU

Buy out 2x200m run

38 burpees
38 pull ups
38 power cleans (60/40 @crossfit @crossfittraining @canggucommunity

Thanks to everyone who came to CFW Owner and Coach @davedriskell Saturday BIRTHDAY WOD. Huge turn out and we all had a blast.
Dave is now the ripe age of 38.
Partner WOD (each partner does 38 of each. 76 total)
38 push ups
38 box jumps
38 sit ups

Buy in 2x200m run

10 bar muscle ups
19 HSPU
78 DU

Buy out 2x200m run

38 burpees
38 pull ups
38 power cleans (60/40 @crossfit @crossfittraining @canggucommunity