WODs

Wednesday WOD
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Strength:
Widowmakers (5/5)
20min to establish
2x 5 Rep back squat (previous weeks weight)
1x 20 Rep back squat
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Conditioning
2 rounds (16 min) .
0-2min
12/9 Cal bike
9 Toes to bar
6 Burpees
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2-4min
36 Double Unders
9 Goblet squats KB 24/16
6 Burpees
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4-6min
12/9 Cal row
9 DB Snatch
6 Burpees
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6-8min
36 Double Unders
9 Box jumps
6 Burpees
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Repeat 8 min again
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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
Toasted Tuesday 🍞 🔥
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WOD
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Strength:
4 Rounds for quality
20 DB Sit-ups
10 Deadlifts at 50% of 1 RM
Rest 90 seconds between sets
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Conditioning:
30-20-10
Pushpress 50/35kg
Gorilla Box jump overs
Pull-ups
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Athlete @carrie.henke
#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
Pumped for Monday? We are ☝
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Jump head first into today’s workout; designed to focus work on technique in our strength element, and then we put you through your paces on a classic style conditioning piece.
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As always, we’d love to hear if you try one of the WODs, just tag us below or in one of your photos 📷
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Monday WOD
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Strength:
EMOM, 15
1 Power clean
1 Front squat
1 Push jerk or split
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Slowly building to a heavy. Focus on technique. .
Monday Runday
Conditioning:
50 KBS 24/16kg
1600m run
50 KBS 24/16kg
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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
Our fabulous Fabio squatting it like its hot 🔥
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No overhead squats today but we do have a brilliant WOD designed to get your heart rate 👆!
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Sunday WOD
‘The Chief’
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5 X 3min AMRAPS in 19mins
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AMRAP, 3
3 Power cleans 60/40kg
6 Push ups
9 Air squats
REST 1MIN
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Repeat 5 times.
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Try and stay consistent for each round, work hard, rest hard, keep moving!!
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‘Each year in the United States Navy; a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.’
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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
BIG shout out to all our members for making CrossFit Wanderlust a superb place to train, socialise and explore this side of the world.
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We have regular members, long term travellers, short term travellers and holiday makers all coming through daily. It makes our box constantly varied, a challenge – in an incredible way, and an exciting place to be.
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From all of us at Wanderlust we want to say THANK YOU from the bottom of our hearts for your continued support over the years; soon to be three! 🎈
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Terima kasih 🙏
MASSIVE good luck to CF Wanderlust Owner/Coach @davedriskell in the PRO comp 💪 ✈
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#Repost @davedriskell
• • • • •
“Well I’m not here to fuck spiders 🕷”. By far the best Australian slang I’ve had the fortune of learning. I plan on saying it about 17 times during this trip. Can’t wait to get into Brisbane again! I had planned on just coming out to hang and watch all the big fellas throw down this weekend but then the nice dudes over at @cftorian PRO Comp asked me to join the fun and made me a spot! 😳🙋‍♂️🤘. Here goes nothing. Can’t wait to join the amazing crossfit community I get to see so often visit me in Bali.
I’m renting a car so give me some things to do my peeps!!?
1) will I be riffling thru @whoisbrandonswan underwear drawer? Yes……….😬😬
2) Skydiving in Byron? I did it last time 🤔🤔
3) searching for a bulletproof in Sydney?
4) perusing @greggdux extensive collection of fine beers??
5) ferry ride?
6) not getting into bars because of my hand tattoos (I heard rumors)
7) not fucking spiders
8) cooking 12 egg breakfasts at @thewolfsbauer house..?
9) hanging with the big dog @carrichey and @wanderlust_pocahontas
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🤷‍♂️🤷‍♂️🤷‍♂️🤷‍♂️ I’m in Australia for 12 days in total. I do plan on Fucking some spiders and drinking some beer and yes. Most likely a Jameson or a tequila. You never know… let’s keep it frisky.. #brisbanebound #notheretofuckspiders #australia #wanderlustwods #competition

4 times CrossFit @crossfitgames Athlete, and also an absolute pleasure to have at our box; Crossfit Wanderlust.
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Sara Sigmunds 💪
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@sarasigmunds came straight from the airport to train at Wanderlust with our very own @davedriskell , continuing to push him through his paces for the next few days😅😅.
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Selfies and photos rolling in, Sara was warm and kind to all our members; no matter how hard we all fan-girled 😍
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@sarasigmunds it’s been a pleasure to have you and we look forward to seeing you back here before you go to compete at the Dubai Fitness Championships 🏆
Climbing into Tuesday like….
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Tuesday WOD
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TABATA, 8 ( alternating)
A) Abmat sit-ups
B) Plank hold (hands)
C) Sprinter crunches
D) Plank hold (forearms)
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AMRAP, 22
Shh.. it’s a Surprise. Come give it a solid go! .
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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
Outside barbell warm ups for the win 🏆
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Another great day at CrossFit Wanderlust, this time tackling the Movember Cowboys WOD!
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Sunday
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3 Rounds for time:
10 Handstand push ups
20 Squat cleans 50/35kg
3 Rope climbs
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‘Movember is an annual event involving the growing of moustaches during the month of November to raise awareness of men’s health issues, such as prostate cancer, testicular cancer, and men’s suicide.’
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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 #movember
Saturday Smasherday
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BIG box, BIG weekend.. We challenge you and a friend to take on today’s huge partner WOD and tag us in your after photo! We want to see the after-mess!! We will repost your photo on our story as a thank you 😉🙏
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Saturday WOD
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The partner Painstorm
In teams of 2:
100m run
50 Burpees
200m run
100 Push-ups
300m run
150 Lunges
400m run
200 Air squats
300m run
150 Lunges
200m run
100 Push-ups
100m run
50 Burpees
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Run together, split reps on other movements (one works, one rests).
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***WORKOUT KICKER!!! ONE 24/16KG KB TO BE HELD AT ALL TIMES BY ONE PERSON (IDEALLY THE RESTER) . THIS MUST NOT BE PUT ON 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
Friday WOD
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Gymnastics:
4 rounds for quality .
Bear crawl (piked) 12m
Duck walk 12m
Bear crawl (low) 12m
20 hammer bicep curls
30 second handstand hold
3 Rope climbs
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Dot Com WOD
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21-15-9
Overhead Squat @ 60/40kg
Tall Box Jumps 30/24 inch
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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
Thursday WOD

Strength:
Romanian Deadlift
6×5
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NOTES: start lighter than a conventional deadlift. Predominantly a hamstring movement, also including glute back engagement. More load/focus on the hamstrings than the conventional so imperative care is taken if this movement has not been used before.
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Technique is key on these so start light.
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Conditioning: “Tuesdays mirror”
Rx: Every 3:30 for 21minutes
Scaled: Every 4:00 for 24minutes
200m run
9 Toes to bar
7 Push press @ 70/50kg
5 Handstand Pushups (scale ring pushups)
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Weight for the push press is key on this workout. Push for RX or a heavy for your ability. It’s fine if you have to break the reps in the last couple of rounds. Focus on each repetition. Solid, good 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