WODs

Community is what it's all about... Little snap from last weeks "Friday Night Lights" 
Great turnout for a quickly thrown together friendly comp.  Many more to come this year!

Big thanks to @scottdhanna And the @bengkelcrossfit For coming out and being part of this special night @crossfit @crossfittraining @canggucommunity @thebalibible

Community is what it’s all about… Little snap from last weeks “Friday Night Lights”
Great turnout for a quickly thrown together friendly comp. Many more to come this year!

Big thanks to @scottdhanna And the @bengkelcrossfit For coming out and being part of this special night @crossfit @crossfittraining @canggucommunity @thebalibible

Couldn't be happier.  We had 27 athletes from our box join together yesterday for Asia's first ever Tough Mudder here in Bali.  Lots of sun, fun and mud!  13 kilometers with obstacles.  Who loved the Artic Enema @crossfit @crossfittraining @canggucommunity @thebalibible

Couldn’t be happier. We had 27 athletes from our box join together yesterday for Asia’s first ever Tough Mudder here in Bali. Lots of sun, fun and mud! 13 kilometers with obstacles. Who loved the Artic Enema @crossfit @crossfittraining @canggucommunity @thebalibible

Coach @davedriskell enjoying Sunday's at the box.. Open gym all damn day.. 8-5pm.  Come get your row on... Give it a go. 
5x500m rowing sprints *1 min rest between sets 
Scores:
1:40.5
1:41.2
1:41.8
1:42.5
1:43.5 @crossfit @crossfittraining @canggucommunity @thebalibible

Coach @davedriskell enjoying Sunday’s at the box.. Open gym all damn day.. 8-5pm. Come get your row on… Give it a go.
5x500m rowing sprints *1 min rest between sets
Scores:
1:40.5
1:41.2
1:41.8
1:42.5
1:43.5 @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @aprilhering cycling through some clean and jerks today.. Strong women in town this weekend. 
Tonight is Friday Night Lights. 
We are hosting a friendly competition for all you tough mudders in town. 
5pm hears start. 
1 grueling 15 min AMRAP
Mens pairs
Womens pairs
Mixed pairs. 
Come join the fun 
Drop-in 200k 
Local member 100k

Includes a taco and beer or soda. 
Let's have some fun tonight @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @aprilhering cycling through some clean and jerks today.. Strong women in town this weekend.
Tonight is Friday Night Lights.
We are hosting a friendly competition for all you tough mudders in town.
5pm hears start.
1 grueling 15 min AMRAP
Mens pairs
Womens pairs
Mixed pairs.
Come join the fun
Drop-in 200k
Local member 100k

Includes a taco and beer or soda.
Let’s have some fun tonight @crossfit @crossfittraining @canggucommunity @thebalibible

'Team work is dream work' 
In less than 48 hours, the time you have all been waiting for has finally arrived. 
All the days, weeks, months, and year(s) of helping and supporting each other mentally and physically at Wanderlust has paid off. 
Saturday, at 9.30am, you will be tested on the true meaning of team work, and all of your amazing support will be fully utilised to help each other through, under, and over the ever surprising Tough Mudder hurdles.

Meet time from 8.30am at registration.
Bring photo ID!
Bring clean clothes!
Bring a towel!
Bring that wonderful Wanderlust attitude and let's smash it @toughmudder_id

‘Team work is dream work’
In less than 48 hours, the time you have all been waiting for has finally arrived.
All the days, weeks, months, and year(s) of helping and supporting each other mentally and physically at Wanderlust has paid off.
Saturday, at 9.30am, you will be tested on the true meaning of team work, and all of your amazing support will be fully utilised to help each other through, under, and over the ever surprising Tough Mudder hurdles.

Meet time from 8.30am at registration.
Bring photo ID!
Bring clean clothes!
Bring a towel!
Bring that wonderful Wanderlust attitude and let’s smash it @toughmudder_id

Pizza Delivery training or shoulder stability warmups?? Saturday Warmups are always fun and interesting.. Come join in the fun! 
This Saturday a ton of our athletes will be participating in Asia's first @toughmudder_id (8am arrival. 930start time) 
We will still be running a Saturday class for those not doing Tough Mudder. 
Come see what the buzz is about.  Saturday's are the best @crossfit @crossfittraining @canggucommunity @thebalibible

Pizza Delivery training or shoulder stability warmups?? Saturday Warmups are always fun and interesting.. Come join in the fun!
This Saturday a ton of our athletes will be participating in Asia’s first @toughmudder_id (8am arrival. 930start time)
We will still be running a Saturday class for those not doing Tough Mudder.
Come see what the buzz is about. Saturday’s are the best @crossfit @crossfittraining @canggucommunity @thebalibible

@athletes @dustinprovencio and @tighetrent burning those quads during today's goblet squats.. Wednesday Sept 28th

Strength: 
15 min to find heavy 3 rep push press 
10 min EMOM: 
3-8 per min.  Start with a high number for goal of EMOM is to see how far we can hold that consistent number ) 
3 roundS:
400m run
20 Goblet Squats. (Plate or KBS) 20/15
20 Russian twists @crossfit @crossfittraining @canggucommunity @thebalibible

@athletes @dustinprovencio and @tighetrent burning those quads during today’s goblet squats.. Wednesday Sept 28th

Strength:
15 min to find heavy 3 rep push press
10 min EMOM:
3-8 per min. Start with a high number for goal of EMOM is to see how far we can hold that consistent number )
3 roundS:
400m run
20 Goblet Squats. (Plate or KBS) 20/15
20 Russian twists @crossfit @crossfittraining @canggucommunity @thebalibible

Push it to the limit.  Athlete @yuliebhaskara is killing it every day!  She keeps learning and just keeps getting stronger. Big props to all my girls who've been with us since day one is what we are all about @crossfit @crossfittraining @canggucommunity @thebalibible
@tighetrent loving this WOD 🏋🏽

Push it to the limit. Athlete @yuliebhaskara is killing it every day! She keeps learning and just keeps getting stronger. Big props to all my girls who’ve been with us since day one is what we are all about @crossfit @crossfittraining @canggucommunity @thebalibible
@tighetrent loving this WOD 🏋🏽

Attention!  This Friday! 
Friday Night Lights, a friendly partner workout competition at CrossFit Wandlerlust on Friday 30 Sept. Doors open at 4pm. First heat at 5pm. No pre-registration is required. Heats will be assigned on a first-come, first-serve basis.

The event will be a partner WOD, with a men's and mixed-gender partner division. The cost is Rp 200K ( Rp 100k CFW Members) per person, which will cover registration along with an epic taco and choice of  cold beer or soft drink.

Hacienda will be our exclusive F&B partner for the event, selling delicious food and drinks on site and offering great prizes for winners in both divisions.

The workout will be alternating partner 15 MIN AMRAP workout of rounds of Ground to Overhead Plate, Burpees, and Thrusters with stacking rep scheme of 3, 6, 9, 12, 15 and so on.  At the end of each round, the team must complete 30 double-unders or 60 single-unders.  Work may be divided between partners in any way desired, but only one partner may work at a time and must tag partner for each switch.  That is, “I go, you go” format.

Thrusters weight for men's pair will be 40 KG thruster and 20 KG plate for G2OH. Mixed pair will be 30 KG thruster and 15 KG plate for G2OH. Detailed movement standards will be made available, but all will follow conventional rules.

Athletes are welcome to join the workout for fun with scaled weights or movements (for example, restricted mobility preventing full depth in thruster), but they will not be eligible to win the first place prize based on their score.

A bearded-boys collaboration, this event is hosted by CrossFit Wanderlust and supported by Bengkel CrossFit. Spectators are welcome and encouraged - you don't have to WOD to come out and enjoy the fun. See you Friday. "Cold beer, fun WOD, can't lose @crossfit @crossfittraining @canggucommunity @thebalibible

Attention! This Friday!
Friday Night Lights, a friendly partner workout competition at CrossFit Wandlerlust on Friday 30 Sept. Doors open at 4pm. First heat at 5pm. No pre-registration is required. Heats will be assigned on a first-come, first-serve basis.

The event will be a partner WOD, with a men’s and mixed-gender partner division. The cost is Rp 200K ( Rp 100k CFW Members) per person, which will cover registration along with an epic taco and choice of cold beer or soft drink.

Hacienda will be our exclusive F&B partner for the event, selling delicious food and drinks on site and offering great prizes for winners in both divisions.

The workout will be alternating partner 15 MIN AMRAP workout of rounds of Ground to Overhead Plate, Burpees, and Thrusters with stacking rep scheme of 3, 6, 9, 12, 15 and so on. At the end of each round, the team must complete 30 double-unders or 60 single-unders. Work may be divided between partners in any way desired, but only one partner may work at a time and must tag partner for each switch. That is, “I go, you go” format.

Thrusters weight for men’s pair will be 40 KG thruster and 20 KG plate for G2OH. Mixed pair will be 30 KG thruster and 15 KG plate for G2OH. Detailed movement standards will be made available, but all will follow conventional rules.

Athletes are welcome to join the workout for fun with scaled weights or movements (for example, restricted mobility preventing full depth in thruster), but they will not be eligible to win the first place prize based on their score.

A bearded-boys collaboration, this event is hosted by CrossFit Wanderlust and supported by Bengkel CrossFit. Spectators are welcome and encouraged – you don’t have to WOD to come out and enjoy the fun. See you Friday. “Cold beer, fun WOD, can’t lose @crossfit @crossfittraining @canggucommunity @thebalibible

Athletes who finish first are the first to become the cheerleaders.  This is why it works.  Without the community we fail.  We don't lay on the floor when we are done. We pick ourselves up and cheer on the next person to keep moving. To keep pushing until everyone in the gym is done. 
These are the things we see and love here at @crossfitwanderlust_bali 
Tuesday sept 27

Skills: 
3 rounds for quality:
10 strict PULLUPS (use band or partner)
1 min handstand hold 
10 seated box jumps 
1 min plank hold 
The Banger:

3 rounds for time 
10 squat cleans 60/40
15 burpees 
20 jumping lunges @crossfit @crossfittraining @canggucommunity @thebalibible

Athletes who finish first are the first to become the cheerleaders. This is why it works. Without the community we fail. We don’t lay on the floor when we are done. We pick ourselves up and cheer on the next person to keep moving. To keep pushing until everyone in the gym is done.
These are the things we see and love here at @crossfitwanderlust_bali
Tuesday sept 27

Skills:
3 rounds for quality:
10 strict PULLUPS (use band or partner)
1 min handstand hold
10 seated box jumps
1 min plank hold
The Banger:

3 rounds for time
10 squat cleans 60/40
15 burpees
20 jumping lunges @crossfit @crossfittraining @canggucommunity @thebalibible

Swing swing swing. Athlete @kikotous cruised thru Monday's conditioning. 
Monday sept 26

Strength: 
5X 6 overhead squats (form and technique building to a comfortable heavy )

Conditioning: 
AMRAP 18:
100m plate run 20/15
20 ground to overhead plate 20/15
400m run
10 toes to bar @crossfit @crossfittraining @canggucommunity @thebalibible

Swing swing swing. Athlete @kikotous cruised thru Monday’s conditioning.
Monday sept 26

Strength:
5X 6 overhead squats (form and technique building to a comfortable heavy )

Conditioning:
AMRAP 18:
100m plate run 20/15
20 ground to overhead plate 20/15
400m run
10 toes to bar @crossfit @crossfittraining @canggucommunity @thebalibible

Oh those Plate Runs... They do get spicy.. Who's ready for a cracking good week ahead!  The @toughmudder_id is next Saturday and we are more than prepared!  Come get your sweat on this week with us @crossfit @crossfittraining @canggucommunity @thebalibible

Oh those Plate Runs… They do get spicy.. Who’s ready for a cracking good week ahead! The @toughmudder_id is next Saturday and we are more than prepared! Come get your sweat on this week with us @crossfit @crossfittraining @canggucommunity @thebalibible