WODs

Throwing it back to another amazing Saturday here at Wanderlust.
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Not only was it BIG Wills birthday WOD, it was another awesome day doing what we love ♥
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Our members and staff are 🔑 to what makes CrossFit Wanderlust so special. We are grateful everyday for each and every one of you turning up, making our day better and showing undeterred commitment to improving yourselves daily.
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BIG shout out to our Bali Fam ✊
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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
All smiles for this crazy DT remix!
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Welcome back Monday 💀
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Monday WOD
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Extended Tabata, 6mins
Core:
Sit-up
Plank oblique twists
Glute bridge
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Conditioning:
RX: Every 4 min for 20min:
Scaled: Every 5min for 25min:
400m Run
1 Round of DT 70/50kg
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Ouch 🔥
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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
HAPPY BIRTHDAY to our good friend and giant gladiator human Mr @wjhenke 🎈🎉
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Saturdays workout was dedicated to his special day….guess the age! 😉
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Saturday Smasher
In pairs:
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AMRAP, 30
300 Double unders
30 Knees to elbow
30 Burpee box jump overs
30 Sumo deadlift high pull (32/24kg)
30 Heavy wall balls (30/25/20Ibs)
300m Run – together
30 Heavy DB snatches
30 HSPU
30 Chest to bar pull-ups
30 Deadball squats (45/30kg)
15 Rope climbs
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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
Thursday WOD dropping the mic 🎤
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Strength:
18min to find 5 rep deadlift for the day.
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Conditioning: (15 Min)
AMRAP, 6
5 Deadlift
5 Burpee over bar
5 Push jerk
10 Lateral hops over barbell
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RX = 60/40kg
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Rest 3 min .
AMRAP, 6
20 Sprinter crunches
10 Gorilla box jumps overs 🐵
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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
Don’t let the Bali rain put you off ☔
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We have a great little WOD for all the absolute warriors still trekking to the gym come storm or shine ☀
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Wednesday WOD
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Strength:
15min to find 2 rep push jerk
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Conditioning (sprint efforts)
Every 3min for 21minutes
250m sprint
10 wallballs (20/14lbs)
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RX + options to go heavier 20lbs for woman 25lbs or 30 lbs for men 💪
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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
Head down, game face on 🔥
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HAPPY MONDAY!
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Monday WOD
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Strength:
EMOM, 10
3 Front Squats @ 70-75% of 1RM FS
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Conditioning: (21minutes)
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AMRAP, 6 (one dumbell)
2-4-6-8-10-12…
DB Clean 22.5/15kg
DB Push press
DB Goblet squat
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3min rest
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AMRAP, 5
2-4-6-8-10-12…
Push-up
Sit-up
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3min rest
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AMRAP, 4
30 Burpees
Max effort toes to bar
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*Score is Toes to 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
We do it for the smile. All day, every day 😁
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What do you do CrossFit for? Tell us below! ⬇⬇⬇
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Sunday WOD
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‘Beast 12’
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25 Walking lunges
20 Pull-ups
50 Box jumps (20inch)
20 Double unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (24/16kg)
30 Sit ups
20 DB hand squat clean (15/10kg)
25 Back extensions
30 Wallballs (20/14lbs)
3 Rope climbs
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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
Battling into the weekend like two super adorable Wanderlust cuties 👦👧
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As Saturday rolls around again we have another great partner WOD for you guys to test out ⬇
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Saturday Smasher
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In teams of 2 (You Go I Go)
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A: 10 rounds of Cindy: (YGIG)
5 Pull-ups
10 Push-ups
15 Air squats
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1000m run (run together)
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B: 10 rounds: (YGIG)
3 KB Clean and press right
2 KB Overhead lunges
3 KB Clean and press left
2 KB Overhead lunges
RX = 24/16kg
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300 double Unders (YGIG 6×50 reps)
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C: 100 toes to bar (switch as you please)
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As always, if you try it let us know in the comments 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

@laurensimpson jumping into Friday like a boss 🏆
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The weekend is here folks, and what’s better way to spend it than at CrossFit Wanderlust getting your sweat on 💧
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Friday WOD
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Strength:
EMOM, 8
1 Power clean + 4 Alt lunges
@ 55-65% of 1RM Front Squat .
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2 ROUNDS:
2min
1) 20/15 cal bike
2) Max effort devils press 22.5/ 15kg
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2min rest
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2 min
1) 20/15 cal row
2) Max effort wallballs 20/14lbs
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2min rest
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2min
1) 200m run
2) Max effort box jump overs
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2min rest
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Repeat
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Score is total reps of each movement: .
Devils press
Wallball
Box jump overs .
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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
Who likes an old school CrossFit type workout? 🙋
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A nice classic style WOD, today focusing on a push press 3 rep max and a classic 21-15-9 burnout 🔥
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Thursday WOD
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Strength:
Push Press
15min to find a heavy 3 rep push press for the day
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21-15-9
Deadlift @ 100/70kg
Chest to Bar Pull-ups
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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
Jumping into humpday 🐪
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Wednesday WOD
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Gymnastics flow:
3 rounds:
30sec ring support top
15sec ring support bottom or dip
16 Shoulder taps
2 Rope climbs
8 Dumbell shoulder raise lateral
8 Dumbell shoulder raise front
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Conditioning
3 rounds: (20min cap)
400m Run
20 Front Squats 45/30kg
15 Handstand push-ups
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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
Tuesday WOD
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Core
Tabata 8 min (alternating)
A) Sprinter Crunch
B) Russian Twist (plate)
C) Knee Tuck
D) Plank hold
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Conditioning:
EMOM, 24
A) 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead + 5 Burpees over Bar
B) 40 sec of box step ups (recovery pace) 20 inch for men and women
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RX 60/40kg
Weight should be challenging but able to be cycled. This is long but challenging workout. .
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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 #canggu #bali