WODs

Saturday is upon us, are you ready for another big Saturday smasher??!
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If so, get down to Wanderlust at 9am 😁
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On another note we have another free coffee to give away β˜•β˜•β˜•
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For a chance to win, let us know what your favourite thing about Bali is and why! 🌴
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Comment below ⬇⬇⬇
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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 #bali #canggu
Day 4 of our coffee giveaway β˜•
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We heard what you wanted in the Open, now we want the opposite…
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What is your most feared/worst CF movement you could see in the Open and why?!
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Answer below for your chance to win a free coffee in our cafe 😁
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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 #bali #canggu #coffee
Day 3 of our coffee giveaway!!! β˜•β˜•β˜•
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Question…
If you could bring one friend to Bali to train with you at Wanderlust, who would it be and why?
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Tag your mate below πŸ‘«
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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 #bali #canggu #coffee
Another day, another free coffee to give away β˜•πŸŽŠ
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With the 2019 Open coming up in a few weeks what is the movement you would most LIKE to see and why? 😁
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Answer below for a chance to win a free coffee at our cafe ⬇⬇⬇
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#coffee #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 #bali #canggu
Happiness is……
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Finish the sentence below. Best answer gets a free coffee at our amazing Wanderlust Cafe β˜•β¬‡β¬‡β¬‡
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#coffee #bulletproofcoffee #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 #bali #canggu
Happiness.
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That. Is. All.
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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 #bali #canggu
Today’s workout consists of a skill/strength element which focuses on the whole body; control, strength, balance, body awareness and form. The Turkish get-up πŸ™Œ
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A massively underused movement which can provide you with optimum proprioception (the sense of the relative position of body segments in relation to other body segments).
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After this we have a grip killer… Just for fun πŸ˜‰
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As always, tag us in your post if you do our workouts πŸ†
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Friday WOD
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Skill/Strength:
15min to slowly and safely build to a heavy Turkish Get-up.
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Conditioning:
β€œGrip Lyfe”
EMOM, 25
1) 1 Lap farmer carry 2x 32/24kg around perimeter of entire classroom
2) 15/10 Cal bike
3) 12 Toes to bar
4) 6 Deadlifts @ 100/70kg
5) Rest
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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 #bali #canggu
But did you die?
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Yes. Why yes we did πŸ’€
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Today’s Wanderlust Death Test is a huge heart β™₯ raising πŸ™Œchallenge πŸ™… as we head into Open season πŸ†
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Do you have what it takes to make the full 12mins?!?!! 😯
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Thursday WOD
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Accessory strength:
EMOM, 15
A) 6-10 Strict handstand pushups
B) 6-10 Strict toes to bar
C) 1 Legless rope climb
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‘Wanderlust Death Test’
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EMOM, 12
5 Power cleans + 3 Burpees + 5 Front squats
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RX = 40/30kg
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* After each successful round add 1 extra burpee. If you fail you minus 3 burpees off your last successful round.
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i.e if you fail burpee 8, you take 3 reps off your successful 7, so complete the remaining 12mins at 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 #bali #canggu
Smiling through the pain! What a champ ✊
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Tuesday WOD
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Strength:
13min to find a heavy 3 rep push jerk
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Conditioning inspired by @crossfitcoalface πŸ’ͺ
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AMRAP, 3
10/7 Cal row
15 Air squats
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2min rest .
AMRAP, 3
Burpee pull-ups
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2min rest
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AMRAP, 3
30 Double Unders
10 Push press 50/35kg
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2min rest
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AMRAP, 3
10/7 Cal bike
5 Deadball to shoulder 45/30kg
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2min rest .
AMRAP, 3
15 Sprinter crunches
5 Hang squat clean 50/35kg
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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 #bali #canggu
I think it’s fair to say this is how the majority of members felt after todays workout πŸ˜‚
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Saturday Straya Day Shuffle
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IN PAIRS πŸ‘«
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For total time + total reps of all reps of Cindy , Karen, Grace, and burpee toe to bar.
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2000m Row (250m lengths relay)
Partner A: Row
Partner B: AMRAP β€œCindy”
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3500 Air Bike (350m lengths relay)
Partner A: Bike
Partner B: AMRAP β€œKaren”
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2000 Run. (200m lengths Relay)
Partner A: 200m Run
Partner B: AMRAP β€œGrace”
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500 Double unders
Partner A: 50 Double unders
Partner B: AMRAP Burpee + toes to bar
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Partner must tag and switch.
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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 #bali #canggu
What’s your look/reaction straight after a hard, sweaty, workout finishes?
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THE DEATH STARE ➑ I-will-kill-all-of-you look of doom. Debating how to get pay back on the coaches by way of return punishment.
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THE HEAD SHAKE ➑ Why do I do this to myself head shake of regret. Probably collapsed in a heap on the floor. Sweat angel guaranteed.
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THE LAUGH LIKE A MANIAC ➑ I only have myself to blame for this pain. Oh this pain that I can’t breath from, and oh sh*t are my lungs broken!? I’ll be back again tomorrow!
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THE SMILER ➑ Always happy at the end. Fist bumps like a champ. Never much out of breath. Probably beat everyone in the box. We hate you.
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πŸ˜‰
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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 #bali #canggu #crossfitjokes
Who doesn’t love a good jerk!?πŸ˜‹
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Today’s workout focuses on form, technique, and controlling the bar. 2 push jerks every 90s gives you an opportunity to hone in on the details of this, sometimes complicated, movement and correct any faults that might be present. Our coaches are on βœ‹ for support and adjustments.
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Next up we have a spicy conditioning piece made to burn πŸ”₯ the lungs and rotate fast through each movement. The fastest time today being 7.12mins RX; can you beat it?
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Wednesday WOD
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Every 90s for 15minutes:
2 Push jerks.
*increase load every other set
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Conditioning
3 Rounds for time:
64 Double unders
32 Air squats
16 Power cleans 40/30kg
8 Burpees 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 #bali #canggu