WODs

Oh those Toes to Bar.... Friday September 16th
Strength:
Seated press
4x6 
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

Oh those Toes to Bar…. Friday September 16th
Strength:
Seated press
4×6
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

The Magical feeling as a coach when you finally get your students to pull up the thigh, hit that pocket, open the hips, jump and shrug. 😍😍😍 Athlete Elana with has been with since opening and she's always keen to learn and get amongst it.  Couldn't be more proud of her!  She's killing it. Masters Open here we come! 
Friday: 
Strength:
Seated press with KBS or barbell 
4x6 
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

The Magical feeling as a coach when you finally get your students to pull up the thigh, hit that pocket, open the hips, jump and shrug. 😍😍😍 Athlete Elana with has been with since opening and she’s always keen to learn and get amongst it. Couldn’t be more proud of her! She’s killing it. Masters Open here we come!
Friday:
Strength:
Seated press with KBS or barbell
4×6
Partner WOD (in teams of 2)

35-30-25
Thrusters 40/30
Toes to bar *800m run between sets @crossfit @crossfittraining @canggucommunity @thebalibible

8am going hard.  All of the box jumps!  So much room for activities!!!!!! 👌🏋🏽 Come see what the buzz is all about @crossfit @crossfittraining @canggucommunity @thebalibible

8am going hard. All of the box jumps! So much room for activities!!!!!! 👌🏋🏽 Come see what the buzz is all about @crossfit @crossfittraining @canggucommunity @thebalibible

That's how we roll in Bali.  Coach Dave is getting a bit cheaty before a big day of coaching and training.. Let's party! By the way.  That dish is called "The Barber @crossfit @crossfittraining @canggucommunity @thebalibible @cratecafe

That’s how we roll in Bali. Coach Dave is getting a bit cheaty before a big day of coaching and training.. Let’s party! By the way. That dish is called “The Barber @crossfit @crossfittraining @canggucommunity @thebalibible @cratecafe

530pm getting amongst it... Tuesday:

With a running clock: (rest with any remaining time per section)

0-8 min mark 
1200m run. 
8 - 16 min mark 
4 rounds
20 sit-ups
10 burpees 
16 - 30 min mark

10 rounds:
5 PULLUPS
10 push-ups
15 air squats *score is total time of running clock once the 10th round is complete @crossfit @crossfittraining @canggucommunity @thebalibible

530pm getting amongst it… Tuesday:

With a running clock: (rest with any remaining time per section)

0-8 min mark
1200m run.
8 – 16 min mark
4 rounds
20 sit-ups
10 burpees
16 – 30 min mark

10 rounds:
5 PULLUPS
10 push-ups
15 air squats *score is total time of running clock once the 10th round is complete @crossfit @crossfittraining @canggucommunity @thebalibible

What squat therapy looks like for 36 people!  Excellent turn out this weekend!  Come join the largest growing gym in Bali. 
Wake up.
Eat
Train
Recover
Sleep
Surf
Tan
Swim
WOD
And did we mention sunshine! 
@crossfitwanderlust_bali is the place to become epic and get strong @crossfit @crossfittraining

What squat therapy looks like for 36 people! Excellent turn out this weekend! Come join the largest growing gym in Bali.
Wake up.
Eat
Train
Recover
Sleep
Surf
Tan
Swim
WOD
And did we mention sunshine!
@crossfitwanderlust_bali is the place to become epic and get strong @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:
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