WODs

Athlete @mbark3r skipping it up during some double unders here in Bali's Biggest Sweat Box.. Sunday's come get work done!  Open gym all day. 8-5pm @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @mbark3r skipping it up during some double unders here in Bali’s Biggest Sweat Box.. Sunday’s come get work done! Open gym all day. 8-5pm @crossfit @crossfittraining @canggucommunity @thebalibible

Saturday's at the box go something like: "Ok!  Sooo just run up there. Then run back here then run up there then lift this weight then pull yourself up to a bar then lift that weight then do a push up then jump on a box then skip the rope after crunching your abdomen then you are done." Easy enough... Saturday: 
In teams of 4 complete 
1 mile run (in 400m increments split)

40-30-20
Deadlift 100/70 (5,5,5,5)
Toes to bar (5,5,5,5)

200 double unders 
20-30-40
Burpees (1,1,1,1)
Box jump overs (1,1,1,1)

200 v-up sit-ups 
40-30-20 
Pull-ups (5,5,5,5)
Thrusters 40/30 (5,5,5,5)

1 mile run ( all together as team @crossfit @crossfittraining @canggucommunity @thebalibible

Saturday’s at the box go something like: “Ok! Sooo just run up there. Then run back here then run up there then lift this weight then pull yourself up to a bar then lift that weight then do a push up then jump on a box then skip the rope after crunching your abdomen then you are done.” Easy enough… Saturday:
In teams of 4 complete
1 mile run (in 400m increments split)

40-30-20
Deadlift 100/70 (5,5,5,5)
Toes to bar (5,5,5,5)

200 double unders
20-30-40
Burpees (1,1,1,1)
Box jump overs (1,1,1,1)

200 v-up sit-ups
40-30-20
Pull-ups (5,5,5,5)
Thrusters 40/30 (5,5,5,5)

1 mile run ( all together as team @crossfit @crossfittraining @canggucommunity @thebalibible

Bros Chesting Bros... Come join the fun here in Bali. 
Owner and Coach @davedriskell with the smashing out some chest to bars with the lads.. Happy Saturday. Be prepared to run @crossfit @crossfittraining @canggucommunity @thebalibible 
@sambish92 @indianajakes @brandon_leath @davedriskell

Bros Chesting Bros… Come join the fun here in Bali.
Owner and Coach @davedriskell with the smashing out some chest to bars with the lads.. Happy Saturday. Be prepared to run @crossfit @crossfittraining @canggucommunity @thebalibible
@sambish92 @indianajakes @brandon_leath @davedriskell

Do you even Hollow Rock bro?? Athletes Paul and Charlie getting down on some hollow rocks.... Oh they burn @crossfit @crossfittraining @canggucommunity @thebalibible
📸 shot by @er.cunningham

Do you even Hollow Rock bro?? Athletes Paul and Charlie getting down on some hollow rocks…. Oh they burn @crossfit @crossfittraining @canggucommunity @thebalibible
📸 shot by @er.cunningham

AMRAPS ALL DAY.... Friday: 
15 min to build to a heavy 3 rep complex

1 dead lift 
1 full clean
1 push jerk 
Conditioning: 
5 min AMRAP
30 double unders (60 singles)
15 sit-ups 
3 min rest

5 min AMRAP
15 box jump
10 push-ups 
3 min rest 
5 min AMRAP 
20 Wallballs  20/14
10 burpees @crossfit @crossfittraining @canggucommunity @thebalibible @mlk.fit

AMRAPS ALL DAY…. Friday:
15 min to build to a heavy 3 rep complex

1 dead lift
1 full clean
1 push jerk
Conditioning:
5 min AMRAP
30 double unders (60 singles)
15 sit-ups
3 min rest

5 min AMRAP
15 box jump
10 push-ups
3 min rest
5 min AMRAP
20 Wallballs 20/14
10 burpees @crossfit @crossfittraining @canggucommunity @thebalibible @mlk.fit

Athlete @toveinola showing that strong over head position.. Destroying weaknesses daily here at @crossfitwanderlust_bali 
Proud of all our athletes for continuing to improve and challenge themselves daily @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @toveinola showing that strong over head position.. Destroying weaknesses daily here at @crossfitwanderlust_bali
Proud of all our athletes for continuing to improve and challenge themselves daily @crossfit @crossfittraining @canggucommunity @thebalibible

Thursday September 22nd

Skills:
3x
2 Turkish get ups
1 min plank hold (weighted)
20 Partner leg raises. 
Conditioning:
30 ground to over head plate 
30 PULLUPS 
400m run 
20 ground to over head barbell 50/35
20 chest to bar PULLUPS 
400m run
10 thrusters 50/35
10 bar muscle ups
400m run @crossfit @crossfittraining @canggucommunity @thebalibible
📸 by @er.cunningham

Thursday September 22nd

Skills:
3x
2 Turkish get ups
1 min plank hold (weighted)
20 Partner leg raises.
Conditioning:
30 ground to over head plate
30 PULLUPS
400m run
20 ground to over head barbell 50/35
20 chest to bar PULLUPS
400m run
10 thrusters 50/35
10 bar muscle ups
400m run @crossfit @crossfittraining @canggucommunity @thebalibible
📸 by @er.cunningham

Build it big and they will come.  500 square meters of space for all of the squats. All of the burpees. All of the PULLUPS.

Come join in the fun!  100 people per day coming thru door a day can't be wrong! 
Tabata: 
Squat holds (hold bottom Of squat for 20 seconds. Then 10 seconds rest for 4 minutes)

30 min EMOM:
A) 16 sit-ups 
B) 14 walking lunge 
C) 12 push-ups 
D) 10 front squat 60/40 (from ground)
E) 8 HSPU @crossfit @crossfittraining @canggucommunity @thebalibible

Build it big and they will come. 500 square meters of space for all of the squats. All of the burpees. All of the PULLUPS.

Come join in the fun! 100 people per day coming thru door a day can’t be wrong!
Tabata:
Squat holds (hold bottom Of squat for 20 seconds. Then 10 seconds rest for 4 minutes)

30 min EMOM:
A) 16 sit-ups
B) 14 walking lunge
C) 12 push-ups
D) 10 front squat 60/40 (from ground)
E) 8 HSPU @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @mbark3r hitting the jerks today. 
Strength: 
Every 90 sec for 15 min
3 Push jerks @ 70-80% 1rm

Conditioning :
15 clean and jerks 60/40
15 burpees 
200 run
30 to to bar PULLUPS. 
15 burpees 
200m run
30 Kettlebell swings 24/16
15 burpees 
200m run @crossfit @crossfittraining @canggucommunity @thebalibible

Athlete @mbark3r hitting the jerks today.
Strength:
Every 90 sec for 15 min
3 Push jerks @ 70-80% 1rm

Conditioning :
15 clean and jerks 60/40
15 burpees
200 run
30 to to bar PULLUPS.
15 burpees
200m run
30 Kettlebell swings 24/16
15 burpees
200m run @crossfit @crossfittraining @canggucommunity @thebalibible

Monday Sept 19

Strength:
4 x
6 back squat directly into 3 front squats @55% of 1rm bs. 
Conditioning:

For 16 min, 
Every 4 min complete 
2 rounds of:
24 double unders 
12 sit-ups 
6 OH plate box step up. 20/15

crossfit @crossfit @crossfittraining @canggucommunity @thebalibible

Monday Sept 19

Strength:
4 x
6 back squat directly into 3 front squats @55% of 1rm bs.
Conditioning:

For 16 min,
Every 4 min complete
2 rounds of:
24 double unders
12 sit-ups
6 OH plate box step up. 20/15

crossfit @crossfit @crossfittraining @canggucommunity @thebalibible

Constantly varied functional movements executed at high intensity across broad time and modal domains"

Come see what the buzz is all about!  Pop in and take a look, give a class a go @crossfit @crossfittraining @canggucommunity @thebalibible

Constantly varied functional movements executed at high intensity across broad time and modal domains”

Come see what the buzz is all about! Pop in and take a look, give a class a go @crossfit @crossfittraining @canggucommunity @thebalibible

The Saturday smasher got everyone good yesterday.. @toughmudder_id is around the corner.  Are you training hard enough? 
Saturday:
In teams of 4:
With a Running clock:

1-8 min mark 
Run 200m
Plank
2 partners run 200m while the other teammates plank.

2' rest

10-18 min mark 
80 burpees 
40 PULLUPS 
AMRAP 
Box jumps. 1 at a time. * 2 min rest

20- for time: 
1000 run  with team) with plate 20/15)

80 front squat  40/30

800m run 
80 push press  40/30

400m run

80 squat cleans 40/30

200 hollow rocks @crossfit @crossfittraining @canggucommunity @thebalibible

The Saturday smasher got everyone good yesterday.. @toughmudder_id is around the corner. Are you training hard enough?
Saturday:
In teams of 4:
With a Running clock:

1-8 min mark
Run 200m
Plank
2 partners run 200m while the other teammates plank.

2′ rest

10-18 min mark
80 burpees
40 PULLUPS
AMRAP
Box jumps. 1 at a time. * 2 min rest

20- for time:
1000 run with team) with plate 20/15)

80 front squat 40/30

800m run
80 push press 40/30

400m run

80 squat cleans 40/30

200 hollow rocks @crossfit @crossfittraining @canggucommunity @thebalibible