WODs

Another beautiful day in Bali, another ‘hell’ of a WOD by our very own @davedriskell 💪
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Saturday Smasher WOD
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Teams of 3. “Kettlebell Hell”
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A) 150 Ground to overhead Plate 20/15kg
B) Plank Hold
C) Rest (Hold KB)
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400m KB Run – together
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A) 150 Barbell Thrusters
B) Squat Hold
C) Rest (Hold KB)
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400m KB Run – together
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A) 150 Push-ups
B) Deadhang from rig
C) Rest (Hold KB)
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400m KB Run – together
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A) 150 SDLHP with KB
B) Abmat Sit-ups
C) Rest (Hold Plate)
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400m KB Run – together
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RX KB = 24/16kg
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Flow = all reps of 150 need to be completed and shared. Partner A will start while partner B will be doing movement B, and C will be resting. However, the KB or plate can NOT be dropped or put down at any time! You will rotate from positions when you as a team decide. Stratagise those reps!! .
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Jumping into the weekend ⬆⬆⬆
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FriYAY has arrived and have we got a goodie for you 💯
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Flex OFF Friday WOD
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30 sec on 30 sec off for 28 min: -Bicep curls (barbell or dumbell)
-Plate pushups (deficit) -Strict pull-ups with 3 sec hold at top (banded to scale) -Handstand hold
-Bent over rows
-Abmat sit-ups
-Double KB Deadlift
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Sprint effort intervals:
EMOM, 10 (alternating)
A) 25 In and outs plate + 5 burpees
B) 15 Lateral jumps on and over plate + 15 air squats
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Lads, lads, lads 💪
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Another day, more happy members sweating it out at the biggest box in Bali 💧
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Today’s WOD is an awesome sweat fest of mayhem.
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Comment below if you’re willing to take on the challenge ⬇⬇⬇
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Thursday WOD
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Tabata squat hamstring flow: (4 min)
A) Jumping jacks
B) Alternating lunge
C) Air Squat
D) Deep right lunge (elbow to heel)
E) Deep left lunge (elbow to heel)
F) Pigeon right
G) Pigeon left
H) Hip hinge up and down
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Alternating tabata core strength: (4 min)
A) Plank Hold
B) Sprinter crunch
C) Hip bridge thrusters
D) Hip bridge hold (at top)
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Metabolic Conditioning
For Time:
1600m run
50 Toes to bar
40 Barbell thrusters 20/15
30 Box step up and over Front rack (KB 24/16) (20 inch)
20 Handstand push-ups
10 Bar Muscle Ups*
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*1BMU = 1 Chest to Bar/pull-ups + 1 push-up + 1 Burpee
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Warming up the right way 💪
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Half way through the week and what better way to spend the day than a heavy barbell complex and a savage amount of burpees!♥
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Wednesday WOD
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Clean and jerk warmup
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Strength:
16min to find heavy complex:
4 Deadlift
3 Hang power clean
2 Front squat
1 Shoulder to overhead
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Conditioning:
AMRAP, 10 *
30 Single arm DB Power clean 22.5/15kg
25 Single arm dumbell push Press 22.5/15kg
20 Dumbell goblet squat 22.5/15kg
15 Pike sit-ups (V-ups)
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***STARTING AT 0:00 AND EVERY MINUTE THEREAFTER COMPLETE 4 BURPEES***
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
‘You smile, I smile’ 😁
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@samc_x and @kathrento proving a good workout always ends with a smile.
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Tuesday WOD
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Strength:
Back Squat
5×5 @ 75- 80% of 1RM
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Conditioning:
WZA OQ Workout 1
For time, 12 min cap:
150 Double Unders
60 Wallballs 20/14lbs
30 Chest to bar pull-ups
150 Double Unders
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Burn baby burn 🔥
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Today’s workout is sure to put you through your paces 🚀
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Monday WOD
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15 min to find a heavy cluster.
Building in small increments so that 10-12 lifts are performed
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Conditioning Intervals:
30 sec on/30 sec off for 20 minutes:
A) Assault Bike (goal is 12/9 kcals)
B) Dead Ball Slams 20/15 (goal is 10 reps)
C) Battle Rope (goal is 30 reps)
D) Burpees (goal is 12 reps)
E) Box Jumps (goal is 12 reps)
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
That deficit life.
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In fitness the word calorie ‘deficit’ is thrown around a fair bit, but today we were working on a different kind of deficit.
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Taking the time to work on progressions using certain movements and increasing the range in which we are working is paramount to moving forward successfully in CrossFit.
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Today’s session had a prominant focus on building the foundations in strength. Working on accessory movements and controlled exercises by which we increase our stability and skillset.
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Don’t neglect the importantance of body weight movements, isolation exercises, and controlled strength.
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Oh, and this is @the_dude_bali by the way killing his deficit 🙋
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“Flexy Friday”
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6 Sets
5 Strict barbell press (weight should be sub maximal but challenging)
5 Strict chin ups – supinated grip
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5 sets
10 Decline paralette pushups (deficit)
10 Chinese DB rows
10 Chinese DB rows (other side)
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4 sets
15 Unbroken barbell curls
Tricep extension smash (8 purple then 12 black then 16 red)
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For time: (6 min)
20 sit-ups
10 double KB deadlift 24/16 (feet outside of Kettlebell. Not as wide as sumo but not narrow. Kettlebells should be in the inside of feet)
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
It’s exactly what we’re here for.
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BUILDING BETTER HUMANS.
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It isn’t about changing you, it’s about helping you become the best version of YOU.
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Growth, personal development and a healthy lifestyle can all start here. What are you waiting for? BOOK 😁🙌
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Thursday WOD
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Strength:
EMOM,10
1 Power clean + 2 Split Jerks
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Every 4 min for 20min:
200m run
8 burpees over bar
3 Deadlifts + 3 Hang power clean + 3 Push Press 60/40kg
8 Burpeees over Bar
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Do you even ‘Gorilla Burpee Box Jump’? 🐵
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Nope, we didn’t until today!
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Tuesday WOD
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Tabata core, 8min (alternating)
A. Sprinter crunch
B. Plank to push up
C. Hollow rocks
D. Side plank (alternate each round)
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EMOM, 12 (capacity)
Even) 30 Double Unders + 6 Box jumps overs
Odd) 30 double Unders + 6 toes to Bar
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Conditioning: (Sprint)
21 -15-9
Med ball clean wallball throws
Gorilla Burpee Box Jumps
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‘Gorilla Burpee Box Jumps’
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– Face perpendicular to the box
– Place hands on the top of the box near the edge;
– Both feet hop up and must touch the top of the box then over to the opposite side;
– Both hands must “release” off the box to compete the rep when feet touch the floor
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
It’s a sad day when this AMAZING family leaves us. 😥
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The originals who joined the gym before CrossFit Wanderlust was even CrossFit!
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Trent has been doing CrossFit with us for two years, and Jen for about ten months. They have a gorgeous family; India, Olianna, and Jasper.
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When asked the best thing about Bali Jen responded..
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“People Living here have great chat, great stories with a great mix of cultures to always make the days interesting. No ground hog day on the island.
Wanderlust epitomizes this!”
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We are going to miss you greatly and we cannot wait for your visits back to the island 🌴
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Good luck on your next adventure!! ✈
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#crossfit #family *crossfitfamily #bali #canggu #crossfitwanderlust #training #legends
Ain’t no party like a CrossFit party 🌴
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BIG thanks to all those came down yesterday for another HUGE Saturday throw down 👏 .
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Today’s workout got a little spicy!
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Sunday Hero WOD
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‘Philip Petti’
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20 Thrusters
20 Burpees
20 Cleans
20 Sit ups
20 Shoulder to overhead
20 Push ups
20 OH squats
20 Handstand push ups
20 Front squats
20 Air squats
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RX = 60/40kg for all barbell movements.
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness
#fitnessbali @reebokindonesia
Did someone say FRIYAY??! 🎈
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Spend some time today working on skills and stability. Building your foundation to a healthy and secure body, and thus improving performance output overall 💪
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Friday WOD
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4 Rounds for quality:
20sec Active hold at top of pull-up bar
20sec Dead hang at bottom
20sec L sit hold / knee raise hold
10 Handstand push-ups
2 Rope Climbs
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4 Rounds for time:
75 Double Unders / 200m run / 300m Row / 900m bike * change cardio each round
Then:
11 Pushup
9 Deadlift 60/40kg
7 Front Squat
5 Hang Power Clean
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#buildingbetterhumans #crossfitwanderlust
#balibarbellclub #wanderlustwods #balifit #fitness #travelfit #bali #canggu #balifitness @crossfit @crossfittraining #crossfitbali #wanderlust #balifitnessretreat #balifitness #balistrong #thewanderlustbox #straightouttacanggu #beepicgetstrong #balicrossfit #crossfittravel #beepicgetstrong #reebok #bemorehuman #crossfitasia #crossfitcanggu #canggufitness