WODs

Great to have athlete and box owner @brandon_leath here visiting from Texas, USA for the past few weeks.  Been smashing out some big long workouts and classes!  Today was old school and classic.  Here we go! 
Monday: 
Strength:
5x5 Front Squat

Conditioning:
21-15-9
Power Cleans 50/35
Lateral Box Jumps
Toes to Bar @crossfit @crossfittraining

Great to have athlete and box owner @brandon_leath here visiting from Texas, USA for the past few weeks. Been smashing out some big long workouts and classes! Today was old school and classic. Here we go!
Monday:
Strength:
5×5 Front Squat

Conditioning:
21-15-9
Power Cleans 50/35
Lateral Box Jumps
Toes to Bar @crossfit @crossfittraining

Incredible turn out and epic Saturday morning here in sunny Bali! 
Over 50 people thru the door before it was even noon!  37 athletes showed up for the Saturday Smasher/ @toughmudder_id training day! 
Proud of all our guests and students!  Today we tackled 3.2 kilometers and a whole hell of a lot of fitness!  Take a look.  The spice is right!! In teams or 4. Complete for time:

For time:
1 mile run
200 double unders
180 push ups
160 lateral bar hops
140 thrusters 40/30
120 box jumps
100 OHS 40/30
80 walking lunges
60 push press 40/30
40 toes to bar
20 handstand push-ups 
1 mile run

@sambish92 @coach_suse @crossfit @crossfittraining 
Killed them @anna_makes_butter 🏋🏽👍🐷

Incredible turn out and epic Saturday morning here in sunny Bali!
Over 50 people thru the door before it was even noon! 37 athletes showed up for the Saturday Smasher/ @toughmudder_id training day!
Proud of all our guests and students! Today we tackled 3.2 kilometers and a whole hell of a lot of fitness! Take a look. The spice is right!! In teams or 4. Complete for time:

For time:
1 mile run
200 double unders
180 push ups
160 lateral bar hops
140 thrusters 40/30
120 box jumps
100 OHS 40/30
80 walking lunges
60 push press 40/30
40 toes to bar
20 handstand push-ups
1 mile run

@sambish92 @coach_suse @crossfit @crossfittraining
Killed them @anna_makes_butter 🏋🏽👍🐷

Bali Style. 
Eggs
Bacon
Avocado
Gluten Free Toast
Apple/Beet/Ginger/Cayenne Pepper Juice
@milkandmadu

Can't stop. Won't stop. 
Day in and day out.  Come join the ultimate grind.  The kind of grind you won't want to quit @crossfit @crossfittraining

Athlete Viking_warrior_pt pulling high on today's SDLHPs

Wednesday Sept 7

Strength: 
Every 90 seconds for 12 min 
5 deadlift @ 100/70
15 sprinter crunch. 
Conditioning: "The whip"
5 rounds:
1 min max effort sdlhp 40/30 
1 min max effort Wallballs 
1 min max effort burpees
1 min rest (write score down @crossfit @crossfittraining

Athlete Viking_warrior_pt pulling high on today’s SDLHPs

Wednesday Sept 7

Strength:
Every 90 seconds for 12 min
5 deadlift @ 100/70
15 sprinter crunch.
Conditioning: “The whip”
5 rounds:
1 min max effort sdlhp 40/30
1 min max effort Wallballs
1 min max effort burpees
1 min rest (write score down @crossfit @crossfittraining

Legless like a champ.
Athlete @09snappy tackles today's skill work.

Tuesday: Sept 6

Skills:
3x for quality 
2 rope climb
2 Turkish get up 
10 toes to bar 
5 handstand pikes 
Conditioning: (sprint)

3 rounds for time:
10 power cleans 60/40
15 box jumps 24/20 inch 
400m run @crossfit @crossfittraining

Legless like a champ.
Athlete @09snappy tackles today’s skill work.

Tuesday: Sept 6

Skills:
3x for quality
2 rope climb
2 Turkish get up
10 toes to bar
5 handstand pikes
Conditioning: (sprint)

3 rounds for time:
10 power cleans 60/40
15 box jumps 24/20 inch
400m run @crossfit @crossfittraining

This is Pati. She kicks ass everyday. Been with us from the start!  Look at those !! We love having her here at 
Monday September 5

Squat: 
OHS education and position 
Overhead squat:
20 min:
6 x 4 building to a heavy 
Conditioning
Every 2 Min on the Min for 12 min:
4 hspu (push-ups)
8 chest to bar PULLUPS 
16 OH walking lunges 20/15 @crossfit @crossfittraining

This is Pati. She kicks ass everyday. Been with us from the start! Look at those !! We love having her here at
Monday September 5

Squat:
OHS education and position
Overhead squat:
20 min:
6 x 4 building to a heavy
Conditioning
Every 2 Min on the Min for 12 min:
4 hspu (push-ups)
8 chest to bar PULLUPS
16 OH walking lunges 20/15 @crossfit @crossfittraining

TeamWork makes the DreamWork.  The Saturday classes smashed the @toughmudder_id training we did. 4 person teams doing some incredible things @crossfit @crossfittraining

TeamWork makes the DreamWork. The Saturday classes smashed the @toughmudder_id training we did. 4 person teams doing some incredible things @crossfit @crossfittraining

Swing Hard athlete @andreafitnessqueen during yesterday's metcon... Come join us in Fitness Paradise @crossfit @crossfittraining

Swing Hard athlete @andreafitnessqueen during yesterday’s metcon… Come join us in Fitness Paradise @crossfit @crossfittraining

Smashing Saturday. 
Full house this Saturday as we tackled some pre Tough Mudder Training for the OCT 1 @toughmudder_id **Saturday** CrossFit/ Tough Mudder Endurance 
In teams of 4 complete for time:
4 min or collective dead hang from pull-up bar.
 2 on 2 off. 
At same time 2 partners hold bottom of squat.  Switch every drop.

4 min of collective deadlift hang. 100/70
At same time 2 partners handstand hold. Any drop or come down partners must switch  switch. 
200 collective Hollow rocks. 2 rock while other two hold plank position.

200KB Swings 24/16 (50 per partner)
1600m run plate run. 20/15
100 pull-ups (No boxes.  Partner helps @crossfit @crossfittraining

Smashing Saturday.
Full house this Saturday as we tackled some pre Tough Mudder Training for the OCT 1 @toughmudder_id **Saturday** CrossFit/ Tough Mudder Endurance
In teams of 4 complete for time:
4 min or collective dead hang from pull-up bar.
2 on 2 off.
At same time 2 partners hold bottom of squat. Switch every drop.

4 min of collective deadlift hang. 100/70
At same time 2 partners handstand hold. Any drop or come down partners must switch switch.
200 collective Hollow rocks. 2 rock while other two hold plank position.

200KB Swings 24/16 (50 per partner)
1600m run plate run. 20/15
100 pull-ups (No boxes. Partner helps @crossfit @crossfittraining

Athlete @andreafitnessqueen taking a quick break during those grueling 100 Wallballs yesterday. Champed it out. 
Friday

A) EMOM x 10: 1 push press 1 push jerk 1 front squat  @ 70% 1rm PP

Conditioning: 
for total time:
30 Cleans 60/40 @crossfit @crossfittraining 
3 min rest (exactly)

100 Wallballs 20/14

Athlete @andreafitnessqueen taking a quick break during those grueling 100 Wallballs yesterday. Champed it out.
Friday

A) EMOM x 10: 1 push press 1 push jerk 1 front squat @ 70% 1rm PP

Conditioning:
for total time:
30 Cleans 60/40 @crossfit @crossfittraining
3 min rest (exactly)

100 Wallballs 20/14

Athlete Liz is back with us and killing yet again.. Friday Feels

A) EMOM x 10: 1 push press 1 push jerk 1 front squat  @ 70% 1rm PP

Conditioning: 
for total time:
30 Power Cleans 60/40

3 min rest (exactly)

100 Wallballs 20/14 @crossfit @crossfittraining

Athlete Liz is back with us and killing yet again.. Friday Feels

A) EMOM x 10: 1 push press 1 push jerk 1 front squat @ 70% 1rm PP

Conditioning:
for total time:
30 Power Cleans 60/40

3 min rest (exactly)

100 Wallballs 20/14 @crossfit @crossfittraining