TOP QUALITY BANK NOTES(MONEY) AVAILABLE WhatsApp(+447401473736)GET VALID DOCUMENTS TO

TOP QUALITY MONEY FOR SALE. DOLLAR, POUNDS, EUROS AND OTHER CURRENCIES

AVAILABLE WE HAVE PARTNERS IN EVERY CONTINENT SO IF IN CASE YOU ARE LOOKING

FOR A FACE TO FACE DEAL THEN JUST CONTACT AND STATE YOUR LOCATION AND YOU

SHALL HAVE YOUR BILLS. WE ALSO ISSUE DOCUMENTS LIKE (PASSPORTS, DRIVER LICENSE,

ID CARDS, IELTS, TOEFL, PTE AND ALL KIND OF DOCUMENTS YOU MIGHT NEED TODAY

With over a billion of our products circulating around the world. We offer only

original high-quality currency NOTES. We ship worldwide. We also print

and sell Grade A banknotes of over 52 currencies in the world. Here is your chance

to be a millionaire. Our money is perfectly reproduced, Indistinguishable to the eye

and to the touch. We are sending in various sizes, packed and hidden. All our notes

carries all the holograms and water marks and passes the light detector test. We

will deliver the money directly to your home without the interference of customs .

we have a Huge quantity ready in stock.

We use latest technology to produce our notes so that it looks 100% identical to

the real note. This thus implies all security features present in the real notes

are present in the note we make. Our team is made up of Quality IT technicians from

North Korea, USA, Russia, India and China. We offer high quality NOTES for all currencies.

TO FIND OUT IF YOU CAN BUY FROM ME OR NOT ALL YOU NEED TO DO IS CONTACT ME FIRST, I CAN GUARANTEE

YOU THAT YOU WILL BE SHOCKED WITH MY SERVICE.

FACE TO FACE DEALS ALSO AVAILABLE TO THOSE WHO ARE SKEPTICAL SO YOU CAN BUY FACE TO FACE AND ALSO

GET TO TEST SAMPLES FIRST BEFORE YOU PLACE AN ORDER. CONTACT ME WITH CONFIDENT AND FIND OUT THE MAGIC

IN COUNTERFEIT AND DOCUMENTS WORLD

!!! CONTACT FOR MORE DETAILS!!!

Email-: qualitybills-documents@hotmail.com

Telegram: @Ranko3222

WhatsApp: +447401473736

Feel free to ask questions before placing your order, I AM HERE TO HELP 100%

SERIOUS INQUIRIES ONLY PLEASE

CFWUx2 5*1.5pd*2 5*2pd

26:39

19:40 RX (70#)

M/39/5’9”/195#

23:13

1.5 pood

17:10 @ 30-25-20-15 box jumps and m/c @12.5kph/3% 400-800-1200m

24:00. 24kg

20:00

used a 50 lbs. dumbbell

24:05 as rx’d. Broke swings 8/7/8...from the start. Broke each round that way except for the last set of swings each round and the final 15 were unbroken.

177/41/69”

15:15

23:01 rxed

M/34/6'/175#

15:43 with 53 lb. KB

(Runs all around 1:50/400m)

M/47/67”/180

scaled to 24kg kettle bell

performed at Bonnie’s

23:11

17:15 18 kg db

M/25/5'8"/160lb

CrossFit AFK

24:15 - Rx (Saw this and knew, wow that's going to be absolutely terrible. After doing it, it was worse.)

17:50

40# kb

RX 24:09(BKS)

M/34/175lb

27:36

28kg KB

Rx w/55# KB

15:23

W/24/5’5”/132#s

i ❤️ kbs!

16:53 RX 50#KB

M/43/6’3”/212

19:07

27:50 Rx

m/37/258lbs

for time

35# db instead of kb

30 kettlebell swings

100 turns

20kettlebell swings

200 turns

10 kettlebell swings

400 turns

5 kettlebell swings

13:34

Meathead finisher 3x10e 30# Concentration curl

2nd wod back in 2 years. Looking to get back into it.

20:33

russians with 1.5pd

201120

For time:

45 kettlebell swings

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.

Goal:

19 minutes

Actual:

Skipped workout

Subbed:

GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings

1:00 Single-unders

SKILL PRACTICE

Handstand walking:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways

SPECIFIC WARM-UP

Kettlebell swings

3x10 build up to working weight

Run

Down and back:

5m karaoke (sideways high knee over, over, walk, walk)

5m over the hurdle (forward, foot strike below chest)

5m knee to chest (use hands pull knee up, mid foot strike down)

5m figure four

5m lunge arms overhead (Samson stretch)

5m lunge with torso twist (to side with knee up)

5m toe touch (opposite hand and foot)

5m high knees (3 seconds in place, lean forward to move forward)

5m butt kicks (3 seconds in place, lean forward to move forward)

5m straight leg (striking only mid foot)

Down:

15m side step

15m side step jumping jack

Sitting arm swings (build to fastest speed, feel timing of bounce in butt)

Standing arm swings (build to fastest speed, feel timing of bounce in heels)

15m toes out walk

15m toes in walk

15m walk on heels

15m walk on toes

15m walk on outside of foot

15m walk on inside of foot

50m half-step run, fast arms, run backwards back

20m run (10m to slow down)

40m run (10m to slow down)

60m run (10m to slow down)

52yo/M/138#

23:10

35#kb

15:37 Rx+ with an 80lb Kettlebell

26:57 - 35lb KB

26:57 - 35lb KB

18:34 Only had 24KG KB and did 500M, 1000M then 1200 M, Nice to be able to do another main site WOD from home with my own equipment

Used my only kb (45#) and whenever there's running, I use level 2 incline on treadmill

23:50

18:40.

Used a 45lb plate since it was the safest heaviest option I had. Good workout.

21:18

24:20 rx

22:43

53lb KB

21:25 rx

M/55/185/6’0”

45/35/25/15 KB swings (60 lbs)

400/800/1200 m runs

16:41

M/41/185/5'9”

15:20 Rx

18:40

70# kb

subbed row for run

47/6’1/175

Subbed:

50 lbs Dumbbell Swings (same reps)

Elliptical for runs (same distances)

20:33

18:21 scaled

53# kB, add equal amount of dubs after each run. (45 - 35 - 25)

Rx 19:55

36/195/5’9/M

No DBs or KBs so subbed 45# plate (heaviest thing available to hold onto for swings)

18:41 Rx’d reps and runs.

FOR TIME:

45 russian DB swings | 15 kg DB

400-m run

35 russian DB swings | 15 kg DB

800-m run

25 russian DB swings | 15 kg DB

1,200-m run

15 russian DB swings | 15 kg DB

SCORE: 21'18''

Running time: 11'54''

Nice one!

14:12

first time starting crossfit workouts

M/230/38 wildland firefighter

Women’s Rx

16:49

25 degrees F

RX 15:28

Subbed 35# DB

20:16

Rx 17:04

Me last night: "I can strap some weights to my 45# KB to make it 70#"

Me today after attempting above idea and trying to swing a hobbled together KB: "That was a dumb idea"

Scaled to 45# KB and turned this into more of a sprint.

15:55

Total runs - 10:46

KB Swings unbroken

Scaled to 50# KB (heaviest available)

19:53

Scale to 50-lb kettlebell

19:08

Swings good, runs slow

m/52/5'11"/200#

Sc russian kb swing 50#,

19:57

7-7-5-5-3-3 deadlift

245-255-265-270-280-285#

Then today’s WOD, subbing sit-ups vice kB swings due to elbow tendinitis. ok workout, but not near as intense as prescribed.

18:27

Scaled w 24kg KB (heaviest I have). Runs on a sidewalk & dirt trail through the woods. 21:40.

M/5’8”/190/40

20:06. At home, subbed bike ride .5,1,1.5 miles for runs. Used 1.5pd KB.

Used to 25# kb & converted runs to 500m, 1000m, and 1500m rows, respectively

22:36

24kg dumbbell

20:15

33:14 40lb DB swings

6’5 325lb Male

Otherwise RX

As rx’d, 22:14.

Went at about 90%.  Broke swings 20-15-10 / 15-10-10 / 15-10 / 15.  Runs were all around 8 min mile pace.  These high rep WODs are definitely not in my sweet spot.

47m/5'10"/185

m/53/5'9"/168

WARMUP:

Jumprope - 200/100/100 (Double leg/Single leg/single leg)

Complete a 6 minute AMRAP of: (2 rounds)

5 Pullups

10 Push Ups

15 Butterfly Sit Ups

20 PVC Pass Throughs 

WOD:

For time: (28)

45 kettlebell swings (30 lbs)

400-m run

35 kettlebell swings

800-m run

25 kettlebell swings

1,200-m run

15 kettlebell swings

Always wondered why these are called "skin the cats"

24Kg K/B

25:00

M/39/5'10"/195

RX 22:42

45 kettlebell swings with 44lbs

400-m run

35 kettlebell swings with 44lbs

800-m run

25 kettlebell swings with 44lbs

1,200-m run

15 kettlebell swings with 44lbs

15:55

M/36/170lb/5’7”

19:05 with a 50lb KB

15kg - gyms closed and it's the only one I've got at home

19:56

KB 24kg

23:20

45 kb swings 35#

8 stair sprints (basement stair down and back up)

35 kb swings

16 stair sprints

25 kb swings

24 stair sprints

15 kb swings

14:18

Scaled to 35# KB otherwise Rx

20:44

Workout of the Day

12

For time: 23:49 (assault air runner)

45 kettlebell swings 50 lbs

400-m run RX

35 kettlebell swings 50 lbs

800-m run RX

25 kettlebell swings 50 lbs

1,200-m run RX

15 kettlebell swings 50 lbs

Had to do it from home with 10kg DB instead of KB. Heavier weights were not really stable.

Did it in 18:16

Scaled 24kg

15:53

22:58

Used a 20kg/ 44lb KB (heaviest I have)

All else Rx

RX: 16:26

Russian swings

15:24

44/1.78m/73kg

Scaled:

20:58 (24k KB)

22:33 not my best performance but I'm pretty happy because I've been in pain for the past few days

M/37/1.80/90

Rx 21"20

M/46/6'2"/185#

Rx'd rep scheme with 32kg RKBS and 30/60/90 cals on assault bike

19:44

RX:18'59''.

https://youtu.be/PIFHFNuqP2g

Rx : 15'25 kb 32kg, assault bike distance fois 2.

Scaled

24kg

19.27min 👍😅

13:53.

RKBS 32kg

☆CFHIM 46/93kg

27:35 (Assault Airrunner)

Champions Club Scaling Notes

RANT

One of the things we have been putting an emphasis on lately is rhythm in movements. When I work out, I like to hear the sound - either of my breathing or the bar hitting the ground or my feet on the box - and try to notice and keep a consistent beat. I'm a hip hop head so maybe this is why I look for it. Either way, kettlebell swings are probably the easiest way to find rhythm in CrossFit movements. Also, they are a great way to reinforce good habits when jumping. So this workout gives us a ton of opportunity to use the kb swing to make other things better. Nobody cares about your ability to swing a thing over your head. Use it to help other stuff.

WHAT ABOUT THE MOVEMENTS

Kettlebell swing - jumping with a rhythm using a moderate+ weight

Run - monostructural movement done at a distance that has the flexibility to either be a sprint or a recovery

WHAT ABOUT THE FORMAT

Just a Workout

TECHNIQUE SCALE

As is.

CONSISTENCY SCALE

3 rounds

Run 800 meters

40 kb swings

INTENSITY SCALE

4 rounds

25 kb swings

Sprint 400 meters

Rest as needed between

MY STUFF

14:43 - used a 24k kettlebell instead of Ol' Red

GENERAL FEAR LEVEL: 7