CFWUx2

30:45

Only 30-40 sec rest

Broken sets 3 L sits, 2 HSH, 2 dead hang

Ethical Hackers for Hire Online/Hire a Hacker to Recover Lost or Stolen Crypto/Bitcoin/Wizard Optimum Hackers Recovery

I'm so delighted to be able to share this story with you all

I invested 870K BTC in an online cryptocurrency investment platform and I was scammed out of everything! All my efforts have been given up! I had obligations to my family, and I was worried that I wouldn't keep them. I spoke with a few of my colleagues, but they were all unfavorable in their opinions. When I went online, I found a piece advertising "OPTIMUM HACKERS RECOVERY," a hacking collective with a reputation for recovering cryptocurrency, that had received a lot of favorable feedback. I decided to get in touch with them, and within a short period of time OPTIMUM HACKERS RECOVERY was able to retrieve all of my stolen USDT. Being able to recover my misplaced money was incredible. I am writing this for everyone who has also lost money investing in cryptocurrencies. please reach out to them on

Email : support@optimumhackersrecovery.com

WhatsApp: + 1-( 256) -( 256) -( 8636 )

Website : https://optimumhackersrecovery.com

How I Was Scammed Through Crypto / All Thanks To Optimum Hackers Recovery

My gratitude to A Legit Bitcoin Recovery Specialists THE OPTIMUM HACKERS RECOVERY. I wholeheartedly recommend THE OPTIMUM HACKERS RECOVERY to anyone dealing with lost or stolen cryptocurrency. They have deep of blockchain technology, with advanced cyber forensic tools, makes them a powerful recovery company. THE OPTIMUM HACKERS RECOVERY is a trusted and reliable solution for individuals seeking to recover lost or inaccessible cryptocurrency assets, if you are experiencing issues about your crypto and you need help in recovering your funds. I strongly advise you reach out to them via details below.

Email : support@optimumhackersrecovery.com

WhatsApp: + 1-( 256) -( 256) -( 8636 )

Website : https://optimumhackersrecovery.com

This formula supported that process, and today, I feel like myself again. Don’t give up. Recovery is possible. There are real, natural options out there. It’s also crucial to learn as much as you can about your diagnosis. ( worldrehabilitateclinic. com ).

So finally i found the Legit guys that does real money transfers for me here in United States after so many ripped off. If you are looking for legit people, kindly contact dwchzone@gmail.com or Whats-App: +1 (979) 362-1437 i can show you i got 35,000.00 US Dollars from them today

So finally i found the Legit guys that does real money transfers for me here in United States after so many ripped off. If you are looking for legit people, kindly contact dwchzone@gmail.com or Whats-App: +1 (979) 362-1437 i can show you i got 35,000.00 US Dollars from them today

So finally i found the Legit guys that does real money transfers for me here in United States after so many ripped off. If you are looking for legit people, kindly contact dwchzone@gmail.com or Whats-App: +1 (979) 362-1437 i can show you i got 35,000.00 US Dollars from them today

I was recently scammed out of $53,000 by a fraudulent Bitcoin investment scheme, which added significant stress to my already difficult health issues, as I was also facing cancer surgery expenses. Desperate to recover my funds, I spent hours researching and consulting other victims, which led me to discover the excellent reputation of Capital Crypto Recover, I came across a Google post It was only after spending many hours researching and asking other victims for advice that I discovered Capital Crypto Recovery’s stellar reputation. I decided to contact them because of their successful recovery record and encouraging client testimonials. I had no idea that this would be the pivotal moment in my fight against cryptocurrency theft. Thanks to their expert team, I was able to recover my lost cryptocurrency back. The process was intricate, but Capital Crypto Recovery's commitment to utilizing the latest technology ensured a successful outcome. I highly recommend their services to anyone who has fallen victim to cryptocurrency fraud. For assistance, contact Capital Crypto Recover on Telegram OR Call Number +1 (336)390-6684 via email: Capitalcryptorecover@zohomail.com

AMO A MIS ALUMNOS Y SER PARTE DE CROSSFIT

What is your situation? *Need 100% financing *Can't verify income *Can't verify employment *Recently self employed

*Credit issues *Accumulated Bills Settlement * Personal Investment Project or Company Investment Projects e.t.c.

Apply for a quick and convenient loan to pay off bills and debts, start a new business or refinance your projects and expand your business in this year 2023 at the cheapest interest rate . For more details contact us:

asdaservices24@gmail.com

Best Regards.

ASDA SERVICES

Apply now for all types of loans and get money urgently!

What is your situation? *Need 100% financing *Can't verify income *Can't verify employment *Recently self employed

*Credit issues *Accumulated Bills Settlement * Personal Investment Project or Company Investment Projects e.t.c.

Apply for a quick and convenient loan to pay off bills and debts, start a new business or refinance your projects and expand your business in this year 2023 at the cheapest interest rate . For more details contact us:

asdaservices24@gmail.com

Best Regards.

ASDA SERVICES

Well Done

I really enjoyed your and it got me thinking

about the Genuine

Leather Weight Lifting Belt. I’ve also read a

few other posts on your blog and found them incredibly engaging. You're a

brilliant writer who tackles fascinating topics. I'm eagerly awaiting your next

piece! In line with that, I've written a piece on trending best Genuine

Leather Weight Lifting Belt that your readers

might find interesting. You can check it out Genuine

Leather Weight Lifting Belt

Amo mi comunidad de crossfit , mi box , son parte de mi 💙

L-sit on rings, handstand against wall

done!

34min for 5 rounds of:

1 minute handstand against wall tapped my foot on the floor a few times here and there trying to be freestanding but added a second to the total each touch down, otherwise unbroken on these.

4 minute single dumbell farmers carry:

25:1/1/1/1/ 35:1/1/1/1, 35:1.5/1.5/.5/.5(r3/4), 40:1/1/1/1ish was failing on my left arm on the last couple farmers carries and my right on the last one. Barely made it through the last few handstands unbroken also.

Abs still super sore from modded mike and funky palm skin can’t handle much hanging right now.

I love crossfit, crossfit and vegetables are my all life !

Intermediate 23:15

M/27/5'8"/170lb

CrossFit AFK

44:00 - Sc (Rounds 1-3 Rx, Lsit in sets 10s on 20in boxes with a target 12in under feet, so 8in space. Freestanding HS, lots of kickups. Hangs in sets of 30s.

Then rounds 4 and 5 I scaled to tuck between the 24in boxes, unbroken 30s, much easier. Handstand against the wall in two okay sets of 30s. Then my grip was pretty smashed and go through the hangs in 10s 20s and 30s as I could.)

0:00-6:45

8:45-17:50

19:50-29:58 (handstands took way to much time freestanding)

31:58-36:50

38:50-44:00 (dead hangs were brutal)

This has to be one of the most inspirational stories that I have seen on Crossfit.com. Crossfit owner struggles with loss yet with the help of cf community she is able to overcome while coaching others who inspire her and everyone around them that doing hard things in community makes people and life better. 😍

Intermediate

4 rounds

Omg 😲

Thought the dead hang would be piece of cake.... was I wrong!!! wow

Did the intermediate scale

👉V- TUCKS on paralletes was a decent sub

👉for dead hanging had to split up into 3 30 seconds hold...forearm failure 😢 #thisiscrossfit #weaknessesexposed #eatsomehumblepie 🥧

Handstands against wall, Lsit on paralletts.

Lsit was way better than expected but hangs much harder!

26:50 Rx

Playing catch-up, completed 1/24.

Rxd. The hangs were easily the most challenging for me, three sets or more every time. HS against support, had a few spills. L sits from parallel bars unbroken, kept legs as high as possible but got more obtuse with each round.

30:56 total.

very straightforward but very challenging.

4 very humbling rounds in about 40 minutes. Rests/breaks per movement:

L-sits: 3-3-2-2

HSH against a wall: 4-3-3-3

Bar hangs on a fat bar: 4-4-4-3

60/5’8”/154

21:36

:20 L-sit

:40 wall facing HS hold

:60 dead-hang hold

That's a pretty magical bit of story telling about a magical story.

M/37/6'/180#

Three rounds for quality

Deo gratias

L-sit: all sets unbroken.

Hsh: 1st and 2nd rnds unbroken, but it was more like hsw in place. Other sets - 3x20 sec.

Dead hang: only 1st rnd unbroken. Other rnds 45+45.

I spent 30 minutes on the wod.

Modified:

--

Accumulate:

2:30 Tuck holds-sit

5:00 wall-facing handstand hold

7:30 dead-hang hold

Switching movements at every break.

> Tuck holds in 4 sets / handstand holds in 5 sets / dead-hangs in 16 sets

--

Peace.

Best Life Story I've heard!! This video needs to be shared with everyone, young and old. I couldn't agree more with everything said here. LOVE THIS!

intermediate Option:

5 rounds for quality:

0:30 L-sit hold, on dumbbells unbroken

1:00 handstand hold, against wall

3 rds unbroken then about 50 and 10sec for the rest

1:30 dead-hang hold,

2 rds unbroken then about 70 and 20sec for the rest

Good one!

Intermediate'ish

5 rounds for quality

30 sec L-Sit (from floor on push-up bars)/L-Sit, bent knees

60 sec HS hold (heels lightly touching wall)

90 sec Dead Hang

2:00 rest between rounds

L-Sit/L-Sit BK - 15/15, 16/14, 17/13, 17/13, 17/13

HS hold - 50/10, 43/17, 40/20, 40/20, 40/20

Dead Hang - 60/30, 60/30, 50/30/10, 60/30, 50/40

I will be feeling this tomorrow. Didn't pay attention to overall time - just time in position and rest between rounds. Split the L-Sits to give a bit more of a dose there than doing just bent knee. HS holds have been getting better - many periods where heels didn't even touch the wall. Dead hang best I could with my low bar - only let my toes barely touch the floor. Shoulders and grip are spent. Sharing that humble pie today.

Intermediate Option:

Time: 27 min

Had to split holds up between rounds

Intermediate+

(HS hold w/ heels lightly touching wall, L-sit w/ toes out and fingertips down next to thighs, hangs at different grips)

HSs were unbroken, L-sits as well may need to do from bars, hangs were the worst and fell apart in last round

28:32 w/rest

Son(15)

Same

29:02

Intermediate:

Rd1: Unbroken

Rd2: 30 sec knees bent L sit, 54/6 sec HSH, 50/40 sec dead hang

Rd3: 30 sec knees bent L sit, 44/16 sec HSH, 60/30 sec dead hang

Rd4: 30 sec knees bent L sit, 41/19 sec HSH, 52/24/14 sec dead hang

Rd5: 30 sec knees bent L sit, 42/18 sec HSH, 48/26/16 sec dead hang

Abounding with quality over here!……

completed 5 rounds

scaled the dead hangs starting in round 3 to feet on the ground. did the L-sits from a dead hang too so it got difficult.

Scaled handstand hold to assisted – with feet just barely touching pull-up bar.

 L-sits were: unbroken, then 20/10; they got a little sloppy.  Handstands all unbroken, tough in last couple rounds.  Dead hangs broke 1:00/30 in first round, 45/30/15 in subsequent rounds – definitely the hardest.  It’s why the carnies make money on this trick at state fairs!

49m/5'10"/180

Intermediate Option:

5 rounds for quality:

0:30 L-sit hold, bent knees

1:00 handstand hold, against wall

1:30 dead-hang hold with feet on ground 50%

Rest 2 minutes between rounds.

L-sits

Handstand hold

Front Plank

✅

L-sit 20sec plus 10sec K2C each round

Handstand hold 50sec each round using wall for balance each round

Hang first round 75sec max then subsequent rounds 3x30sec

V-sit with hands next to hips

Free handstand hold @ 45 secs

Dead-hang hold with breaks (45 secs of useful time)

Int scale, ✅

Scaled to 20 second l-sit, 30 second freestanding handstand hold, 1 minute hang.

Rounds 1, 2, 4 unbroken. Round 3 broke handstand at 20 seconds, broke hang at 50 seconds. Round 5 broke handstand at 10 seconds, broke hang at 40 seconds.

Unbroken Ls and HS(against wall) broke Hangs into 2s

Sits - knees bent, all unbroken

Handstands - heels touching wall, all unbroken

Dead hang - each broken to 2~3 segments, until 1:30 bell rang (did not accumulate 90s of hang)

Beginner option

Scaled

30 min of practice

knee raises on rings

hs hold- feet on wall

dead hang

m/52/175

Nothing like some humble pie for breakfast......

Beginner/Intermediate hybrid

This workout really emphasized to me how strong my 8-yr old gymnast daughter and her team really are.

Those kids are BEASTS.

Champions Club Scaling Notes

RANT

Two things. First is something I've said often, which is it's important to not letting "getting bored" get in the way of improving something that needs work. And this workout is a great opportunity to practice getting better in a transition position, as well as two start/finish positions. Secondly, "for quality" means that when the quality of the movement goes down below whatever you deem is acceptable, then a modification needs to happen - whether that's making the movement a little easier, adjusting the reps/time duration, or just calling the workout altogether. Actually, one more thing... holding still is one of the most recognizable expressions of strength in sports - whether that's holding a local position still or globally with your entire body against someone else trying to push you). So just because you are not moving weight doesn't mean you're not getting stronger.

WORKOUT THEMES

Gymnastics. Strength practice, pulling from the hips and shoulders, pushing overhead, grip strength, stamina.

SHORT MEDIUM LONG

LIGHT x

MEDIUM

HEAVY

STRENGTH

10 rounds as is, cut the time in half

STAMINA SCALE

1 round of:

2:30 L-sit

5:00 handstand hold

7:30 bar hang

I WILL ADMIT THAT I'M NOT A PATIENT PERSON AND DON'T WANT TO HOLD STILL SCALE

AMRAP in 20 minutes of:

10 strict toes to bar

10 strict handstand push-ups

MY STUFF

Tried to knock out two things at once... did L-hangs in between cleaning stuff. And one good handstand hold, if that means anything

GENERAL FEAR LEVEL: 5

Beginner Option:

5 rounds for quality:

0:30 L-sit hold, heels on ground

1:00 plank hold

1:30 dead-hang hold, feet on ground

Rest 2 minutes between rounds.

I really enjoy hearing about stories like this, it keeps me motivated to keep moving and to challenge myself.

Great video

This gym will always have my heart, amazing crew of people! Elijah Hrbek created something very special and Cinnamon Prior was able to take over and keep this special place going. Seeing the Legends class morph into what it is today; a full class of motivated seniors is so cool. Love Auburn CrossFit and all the work Cinnamon has put into keeping the box open!