WODs

Athlete @kaliburns loves burpees.... who doesn't. 
Tuesday: 
Core: 
Alternating tabata for 8 min: 
A) sprinter crunch 
B) hip bridge 
C) plank hold 
D) squat hold 
Conditioning:

25 min EMOM (every minute on the minute,  5 different 1 min stations:)
1) 200m Run
2) 6 power cleans @ 60kg
3) 8 burpees
4) 10 box jumps 
5) 12 sit-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @kaliburns loves burpees…. who doesn’t.
Tuesday:
Core:
Alternating tabata for 8 min:
A) sprinter crunch
B) hip bridge
C) plank hold
D) squat hold
Conditioning:

25 min EMOM (every minute on the minute, 5 different 1 min stations:)
1) 200m Run
2) 6 power cleans @ 60kg
3) 8 burpees
4) 10 box jumps
5) 12 sit-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Squad Goals... Who's ready for Monday.  Let's Squat.. Monday October 10

Strength: 
Back Squat
10 @ 60% of 1RM BS
8 @ 70%
6 @ 75%
4 @ 80%

Front squat: 
3x 5 @  65% of 1RM FS

Conditioning: 
Complete As Many Rounds and Reps As Possible in 12 minutes of:
200m run 
10 toes to bar 
10 overhead lunge w/ plate (20/15kg)
10 push-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Squad Goals… Who’s ready for Monday. Let’s Squat.. Monday October 10

Strength:
Back Squat
10 @ 60% of 1RM BS
8 @ 70%
6 @ 75%
4 @ 80%

Front squat:
3x 5 @ 65% of 1RM FS

Conditioning:
Complete As Many Rounds and Reps As Possible in 12 minutes of:
200m run
10 toes to bar
10 overhead lunge w/ plate (20/15kg)
10 push-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Smiles for miles.  The partner high five post Saturday smasher. 
Athlete @lisageddes and @isckirsty spanked that WOD @crossfit @crossfittraining @canggucommunity @thebalibible

Smiles for miles. The partner high five post Saturday smasher.
Athlete @lisageddes and @isckirsty spanked that WOD @crossfit @crossfittraining @canggucommunity @thebalibible

Sunday.  We are open from 8-5pm.  Stretch. Mobilize.  Do some light cardio.  You don't have to go hard but let your body move @crossfit @crossfittraining @canggucommunity @thebalibible

Sunday. We are open from 8-5pm. Stretch. Mobilize. Do some light cardio. You don’t have to go hard but let your body move @crossfit @crossfittraining @canggucommunity @thebalibible

Huge Saturday class.. Come see what all the fun is about.. Warmup: "bring Sally up"

Partner WOD

80 partner burpees (up and over) 
40 thrusters 
800m run
80 partner leg lifts (core)
40 toes to bar 
600m run
80 box jump overs 
40 power cleans & jerk 
400m run 
80 partner plank claps 
40 front squat 
200m run 
80 OH walking lunges 20/15
40 handstand push-ups @crossfit @crossfittraining @canggucommunity @thebalibible

Huge Saturday class.. Come see what all the fun is about.. Warmup: “bring Sally up”

Partner WOD

80 partner burpees (up and over)
40 thrusters
800m run
80 partner leg lifts (core)
40 toes to bar
600m run
80 box jump overs
40 power cleans & jerk
400m run
80 partner plank claps
40 front squat
200m run
80 OH walking lunges 20/15
40 handstand push-ups @crossfit @crossfittraining @canggucommunity @thebalibible

400m plate runs... Enough said.. Who's ready for the weekend!!?? @crossfit @crossfittraining @canggucommunity @thebalibible

400m plate runs… Enough said.. Who’s ready for the weekend!!?? @crossfit @crossfittraining @canggucommunity @thebalibible

Great Thursday Fun... Thursday 
3 rounds for quality.  20 min 
A. 10 inverted row PULLUPS (on barbell)
B. 10 handstand push-ups. 
C. 10 Bent over KB row
D. 45 second plank (weighted) 
E. 20 hollow rocks 
Conditioning:

3 rounds for time:
400m run  with plate 10/5 
20 kettle bell swings 
15 burpees over plate 
20 plate squats @crossfit @crossfittraining @canggucommunity @thebalibible

Great Thursday Fun… Thursday
3 rounds for quality. 20 min
A. 10 inverted row PULLUPS (on barbell)
B. 10 handstand push-ups.
C. 10 Bent over KB row
D. 45 second plank (weighted)
E. 20 hollow rocks
Conditioning:

3 rounds for time:
400m run with plate 10/5
20 kettle bell swings
15 burpees over plate
20 plate squats @crossfit @crossfittraining @canggucommunity @thebalibible

Awesome to have @kaliburns out to the  while she was making her rounds in Bali!  What a legend. Today was her first time trying CrossFit and we couldn't be happier showing her some new tricks and putting her through the motions!  She was a natural.  Hope she continues to keep lifting. 
Now let's get down to the groovy stuff. 
Wednesday: 
20 min to build to heavy clean and split jerk 
Conditioning: 
AMRAP:  4 minutes 
20 burpees 
20 jumping air squats 
Max effort toes to bar till end of AMRAP 
Score is total toes to bar completed.

2 min rest. 
AMRAP: 4 min. 
20m bear call 
20 OH walking Lunge 20/15

2 min rest

AMRAP: 4 min. 
5 clean and jerks 60/40
10 lateral jumps over bar @crossfit @crossfittraining @canggucommunity @thebalibible

Awesome to have @kaliburns out to the while she was making her rounds in Bali! What a legend. Today was her first time trying CrossFit and we couldn’t be happier showing her some new tricks and putting her through the motions! She was a natural. Hope she continues to keep lifting.
Now let’s get down to the groovy stuff.
Wednesday:
20 min to build to heavy clean and split jerk
Conditioning:
AMRAP: 4 minutes
20 burpees
20 jumping air squats
Max effort toes to bar till end of AMRAP
Score is total toes to bar completed.

2 min rest.
AMRAP: 4 min.
20m bear call
20 OH walking Lunge 20/15

2 min rest

AMRAP: 4 min.
5 clean and jerks 60/40
10 lateral jumps over bar @crossfit @crossfittraining @canggucommunity @thebalibible

Wednesday: 
20 min to build to heavy clean & jerk 
Conditioning: 
AMRAP:  4 minutes 
20 burpees 
20 jumping air squats 
Max effort toes to bar *Score is total toes to bar completed.

2 min rest. 
AMRAP: 4 min. 
20m bear crawl (10m lengths shuttle)
20 OH walking Lunge 20/15

2 min rest

AMRAP: 4 min. 
5 clean and jerks 60/40
10 lateral jumps over bar @crossfit @crossfittraining @canggucommunity @thebalibible 
Photo by @joshsymon

Wednesday:
20 min to build to heavy clean & jerk
Conditioning:
AMRAP: 4 minutes
20 burpees
20 jumping air squats
Max effort toes to bar *Score is total toes to bar completed.

2 min rest.
AMRAP: 4 min.
20m bear crawl (10m lengths shuttle)
20 OH walking Lunge 20/15

2 min rest

AMRAP: 4 min.
5 clean and jerks 60/40
10 lateral jumps over bar @crossfit @crossfittraining @canggucommunity @thebalibible
Photo by @joshsymon

PHOTOS from the Friday Night Lights event have been uploaded to or Facebook. Make sure to like our page and tag all your friends.  What an epic event! 
Go check them out! 
Much love to @joshsymon for taking the pics @crossfit @crossfittraining @canggucommunity @thebalibible

PHOTOS from the Friday Night Lights event have been uploaded to or Facebook. Make sure to like our page and tag all your friends. What an epic event!
Go check them out!
Much love to @joshsymon for taking the pics @crossfit @crossfittraining @canggucommunity @thebalibible

High Level Athlete @jessicaccoughlan was with us this week smashing out her @rawstrengthandconditioning during our all day Open Gym hours.. She and her girl gang are here for @aprilhering Bday and what better way to celebrate than some heavy, sweaty,  Sunny WODs.. Come join the fun @crossfit @crossfittraining @canggucommunity @thebalibible

High Level Athlete @jessicaccoughlan was with us this week smashing out her @rawstrengthandconditioning during our all day Open Gym hours.. She and her girl gang are here for @aprilhering Bday and what better way to celebrate than some heavy, sweaty, Sunny WODs.. Come join the fun @crossfit @crossfittraining @canggucommunity @thebalibible

That moment you fall to the ground after a grueling 15 min partner AMRAP and your WOD partner and girlfriend bends over to give you a kiss and a congrats.. We build and grow together every day. We get strong in life and in relationships.  Great work from @aaron_thomson and @jnmulianto

That moment you fall to the ground after a grueling 15 min partner AMRAP and your WOD partner and girlfriend bends over to give you a kiss and a congrats.. We build and grow together every day. We get strong in life and in relationships. Great work from @aaron_thomson and @jnmulianto