WODs

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

Making room for the new barbells being shipped in.  40 Barbells should be enough.... for now.. Can't wait to turn this place into the ultimate fitness hub in Asia.. CF Wanderlust is here to stay... and to grow. And to teach.  We are @crossfit @crossfittraining @canggucommunity

Making room for the new barbells being shipped in. 40 Barbells should be enough…. for now.. Can’t wait to turn this place into the ultimate fitness hub in Asia.. CF Wanderlust is here to stay… and to grow. And to teach. We are @crossfit @crossfittraining @canggucommunity

Friday Fun day! 
Athlete @pj_padjarini holding that plank!! Friday: 
A. 50 unbroken Russian KBS 
B.  Alternate back and forth 3 rounds. 
1) 12 KB snatch 
2) 45 sec weighted plank holds 
C: "Classic" 
4 rounds for time: 
12 deadlifts 100/70
6 HSPU
12 box jumps 24/20
200m run @crossfit @crossfittraining @canggucommunity @thebalibible

Friday Fun day!
Athlete @pj_padjarini holding that plank!! Friday:
A. 50 unbroken Russian KBS
B. Alternate back and forth 3 rounds.
1) 12 KB snatch
2) 45 sec weighted plank holds
C: “Classic”
4 rounds for time:
12 deadlifts 100/70
6 HSPU
12 box jumps 24/20
200m run @crossfit @crossfittraining @canggucommunity @thebalibible

Full house this morning at

WEDNESDAY:

Push press:
20 reps (50%)
90' rest
15 reps (60%)
90' rest
10 reps (70%)
90' rest
5 reps (80%)
AS BIG SETS AS POSSIBLE

NOT FOR TIME:
3 rounds of:
12 Pistols (alternate)
12 hollow rocks
12 goblet squats (heavy)
12 arche rocks

Workout:
7min AMRAP:
Burpees @crossfit @crossfittraining @canggucommunity

Full house this morning at

WEDNESDAY:

Push press:
20 reps (50%)
90′ rest
15 reps (60%)
90′ rest
10 reps (70%)
90′ rest
5 reps (80%)
AS BIG SETS AS POSSIBLE

NOT FOR TIME:
3 rounds of:
12 Pistols (alternate)
12 hollow rocks
12 goblet squats (heavy)
12 arche rocks

Workout:
7min AMRAP:
Burpees @crossfit @crossfittraining @canggucommunity

Well you thought we had a lot of floor space.. we'll wait till you see the shipment come in!  This video is just a fraction of what is coming but as you can see we got lots of goodies coming.  25 more barbells (15 women's bars) and a ton more.  You all are in store for a big shift in programming!  Raise your hand if you've done "ManMakers". Oh fun

Everything is shipping this week so look  forward to some heavy fun soon enough @crossfit @crossfittraining @canggucommunity @livinpaleo @anna_makes_butter @mattbeardingham @robcorman @adventurefittravel @crossfitcranbourne @sambish92

Well you thought we had a lot of floor space.. we’ll wait till you see the shipment come in! This video is just a fraction of what is coming but as you can see we got lots of goodies coming. 25 more barbells (15 women’s bars) and a ton more. You all are in store for a big shift in programming! Raise your hand if you’ve done “ManMakers”. Oh fun

Everything is shipping this week so look forward to some heavy fun soon enough @crossfit @crossfittraining @canggucommunity @livinpaleo @anna_makes_butter @mattbeardingham @robcorman @adventurefittravel @crossfitcranbourne @sambish92

Athlete @anna_makes_butter  getting Deep. And heavy.  If your missed our Monday Session here is a quick recap. 
Monday: 
Strength 
5 sets of:
3 FS (70% of 1RM) then switch directly into
7 BS (same weight)
rest 2' after every set

5' AMRAP:
7 Burpees over the plate
7  G2OH plate 20/15

2' rest

5' AMRAP:
7 russian twists (with the plate)
7 plyo push ups

2' rest

For time:
30 PLATE THRUSTERS
25 sit ups
20 plate squats
15 burpees
10 push ups
5 G2OH plate @crossfit @crossfittraining @canggucommunity @guguidebali

Athlete @anna_makes_butter getting Deep. And heavy. If your missed our Monday Session here is a quick recap.
Monday:
Strength
5 sets of:
3 FS (70% of 1RM) then switch directly into
7 BS (same weight)
rest 2′ after every set

5′ AMRAP:
7 Burpees over the plate
7 G2OH plate 20/15

2′ rest

5′ AMRAP:
7 russian twists (with the plate)
7 plyo push ups

2′ rest

For time:
30 PLATE THRUSTERS
25 sit ups
20 plate squats
15 burpees
10 push ups
5 G2OH plate @crossfit @crossfittraining @canggucommunity @guguidebali

Thanks to our Jakartan Neighbors @chillibean and @gitasees for stopping in for some Crossfit and Splits... Happy Sunday y'all!  Go stretch @crossfit @crossfittraining @canggucommunity @thebalibible

Thanks to our Jakartan Neighbors @chillibean and @gitasees for stopping in for some Crossfit and Splits… Happy Sunday y’all! Go stretch @crossfit @crossfittraining @canggucommunity @thebalibible

Super proud of @pj_padjarini as she keeps striving to get better and better.  She's been with us since day one and just is loving it. If you see her around say hi.  Her nick name is "Beyonce"

Strength: 25 min to complete 
Clean and jerk tech and light practice. 
Then 
5x5 deadlift.  Dead stop. (Across at 70%) Conditioning: 
21-15-9
Clean + Jerk 60/40
Plyo Push up
Chest to bar Pull-up @crossfit @crossfittraining @canggucommunity @thebalibible

Super proud of @pj_padjarini as she keeps striving to get better and better. She’s been with us since day one and just is loving it. If you see her around say hi. Her nick name is “Beyonce”

Strength: 25 min to complete
Clean and jerk tech and light practice.
Then
5×5 deadlift. Dead stop. (Across at 70%) Conditioning:
21-15-9
Clean + Jerk 60/40
Plyo Push up
Chest to bar Pull-up @crossfit @crossfittraining @canggucommunity @thebalibible

Sometimes our visiting athletes like to take pics with Owner @davedriskell  Sometimes they get pretty epic with the shots.  Thanks to @lisageddes for coming in and learning some new things @crossfit @crossfittraining

Sometimes our visiting athletes like to take pics with Owner @davedriskell Sometimes they get pretty epic with the shots. Thanks to @lisageddes for coming in and learning some new things @crossfit @crossfittraining

Athlete @isckirsty getting the hips warmed up during the Tabata squat holds.

Wednesday: 
Strength. 
Every 90 sec for 15 min. (Complex) 
1 push press
2 push jerk 
3 front squat. * from the rack.  Build to a heavy but manageable weight. Good form and technique 
Conditioning:
4 rounds for time. 
15 kettle bell swings 24/16
15 air squats 
15 pull-ups 
30 double unders @crossfit @crossfittraining

Athlete @isckirsty getting the hips warmed up during the Tabata squat holds.

Wednesday:
Strength.
Every 90 sec for 15 min. (Complex)
1 push press
2 push jerk
3 front squat. * from the rack. Build to a heavy but manageable weight. Good form and technique
Conditioning:
4 rounds for time.
15 kettle bell swings 24/16
15 air squats
15 pull-ups
30 double unders @crossfit @crossfittraining