Has anybody heard of this great psychic who helps people to win the Lottery and clear all your debts and buy yourself a big house and car and also have a comfortable life living. His Lottery lucky winning numbers work wonders and work very fast. He helped me to win a lot of money that changed my life and my family. Recently I won $20 million. I am so grateful for the help he offered me to win the lottery mega millions that changed my life. It was a dream come true for me and my family. His lottery lucky winning numbers work wonders and miracles. I'm so thankful to him for dedicating his time to cast the Lottery spell for me. I am extremely grateful for the lottery spell he did for me and my life has changed for good. He will also send you the rightful winning numbers you need to win fast and can make you a lucky gambler. contact via email: urgentspellcast@gmail.com or WhatsApp: +27790254036 you can also check out his website http://urgentspellcast.wordpress.com

I was suffering from Lupus and Type 2 diabetes for over 8yrs. I tried many recommended drugs by our family medical Doctor. none was able to cure me , at last I became dependent on a safe room and metformin due to the weakness and constant pains, i found that life was just sinking & there was no way of hope. i read about a herbalist from african Dr. Gbogbo on his website, i decided to consult him through his contact i got from his website for herbal treatments, cause i have read testimonies of his herbal medicine curing several people from different disease and infections on his website, two days later, I make order for the herbal medicine and a week later i receive it at my house here in Manitoba CA, After some couple of days taking this herbal medicine, Things started to change, The symptoms started to decrease , a week later all symptoms were gone permanently. At this point I was saying to myself I can't wait to complete the dosage as instructed by him, I became fully free from all the symptoms of Type 2 diabetes and Lupus, at the completion of the dosage after 21 days. I felt healthy again and I rushed down to the hospital for a check up and the test result confirmed that I am now free from diabetes and Lupus, I told the medical Doctor how it was possible and gave him the herbalist Dr. Gbogbo contact. I am sharing this here for anyone who is having health issues either diabetes, lupus or any other disease/infections, should please contact Dr. Gbogbo  for a lasting solution. My life is totally different now that’s why I decided to let everybody know about the wonderful healing of Dr. Gbogbo. Meet Dr. Gbogbo a herbalist from west africa for your herbal medicine treatment with these details below. 

Email drgbogboherbalcure@gmail.com 
WhatsApp +2347031663661. 
Facebook page: https://www.facebook.com/drgbogboherbalcure

I was suffering from Lupus and Type 2 diabetes for over 8yrs. I tried many recommended drugs by our family medical Doctor. none was able to cure me , at last I became dependent on a safe room and metformin due to the weakness and constant pains, i found that life was just sinking & there was no way of hope. i read about a herbalist from african Dr. Gbogbo on his website, i decided to consult him through his contact i got from his website for herbal treatments, cause i have read testimonies of his herbal medicine curing several people from different disease and infections on his website, two days later, I make order for the herbal medicine and a week later i receive it at my house here in Manitoba CA, After some couple of days taking this herbal medicine, Things started to change, The symptoms started to decrease , a week later all symptoms were gone permanently. At this point I was saying to myself I can't wait to complete the dosage as instructed by him, I became fully free from all the symptoms of Type 2 diabetes and Lupus, at the completion of the dosage after 21 days. I felt healthy again and I rushed down to the hospital for a check up and the test result confirmed that I am now free from diabetes and Lupus, I told the medical Doctor how it was possible and gave him the herbalist Dr. Gbogbo contact. I am sharing this here for anyone who is having health issues either diabetes, lupus or any other disease/infections, should please contact Dr. Gbogbo  for a lasting solution. My life is totally different now that’s why I decided to let everybody know about the wonderful healing of Dr. Gbogbo. Meet Dr. Gbogbo a herbalist from west africa for your herbal medicine treatment with these details below.,... 

Email drgbogboherbalcure@gmail.com 
WhatsApp +2347031663661. 
Facebook page: https://www.facebook.com/drgbogboherbalcure

I was suffering from Lupus and Type 2 diabetes for over 8yrs. I tried many recommended drugs by our family medical Doctor. none was able to cure me , at last I became dependent on a safe room and metformin due to the weakness and constant pains, i found that life was just sinking & there was no way of hope. i read about a herbalist from african Dr. Gbogbo on his website, i decided to consult him through his contact i got from his website for herbal treatments, cause i have read testimonies of his herbal medicine curing several people from different disease and infections on his website, two days later, I make order for the herbal medicine and a week later i receive it at my house here in Manitoba CA, After some couple of days taking this herbal medicine, Things started to change, The symptoms started to decrease , a week later all symptoms were gone permanently. At this point I was saying to myself I can't wait to complete the dosage as instructed by him, I became fully free from all the symptoms of Type 2 diabetes and Lupus, at the completion of the dosage after 21 days. I felt healthy again and I rushed down to the hospital for a check up and the test result confirmed that I am now free from diabetes and Lupus, I told the medical Doctor how it was possible and gave him the herbalist Dr. Gbogbo contact. I am sharing this here for anyone who is having health issues either diabetes, lupus or any other disease/infections, should please contact Dr. Gbogbo  for a lasting solution. My life is totally different now that’s why I decided to let everybody know about the wonderful healing of Dr. Gbogbo. Meet Dr. Gbogbo a herbalist from west africa for your herbal medicine treatment with these details below. 

Email drgbogboherbalcure@gmail.com 
WhatsApp +2347031663661. 
Facebook page: https://www.facebook.com/drgbogboherbalcure

Strength instead. Worked up to 3 sets of 6 weighted tempo dips and 3 sets of 5 front squats to 185lbs. The last rep of each set was ass to ankles. 

i want to share to the whole world how Dr Kachi the Great of all the Spell Caster, that helped me reunite my marriage back, my Ex Husband broke up with me 3months ago, I have been trying to get him back ever since then, i was worried and so confused because i love him so much. I was really going too much depressed, he left me with my kids and just ignored me constantly. I have begged him for forgiveness through text messages for him to come back home and the kids crying and miss their dad but he wont reply, I wanted him back desperately. we were in a very good couple and yet he just ignores me and get on with his life just like that, so i was looking for help after reading a post of Dr Kachi on the internet when i saw a lady name SHARRON testified that Dr Kachi cast a Pure love spell to stop divorce. and i also met with other, it was about how he brought back her Ex lover in less than 24 hours at the end of her testimony she dropped his email, I contacted Dr Kachi via email and explained my problem to Dr Kachi and he told me what went wrong with my husband and how it happen, that he will restored my marriage back, and to my greatest surprise my Ex husband came back to me, and he apologized for his mistake, and for the pain he caused me and my children. Then from that day our marriage is now stronger than how it was before, Dr Kachi you're a real spell caster, you can also get your Ex back and live with him happily: Contact Email drkachispellcast@gmail.com his Text Number and Call: +1 (209) 893-8075 his Website: https://drkachispellcaster.wixsite.com/my-site

i want to share to the whole world how Dr Kachi the Great of all the Spell Caster, that helped me reunite my marriage back, my Ex Husband broke up with me 3months ago, I have been trying to get him back ever since then, i was worried and so confused because i love him so much. I was really going too much depressed, he left me with my kids and just ignored me constantly. I have begged him for forgiveness through text messages for him to come back home and the kids crying and miss their dad but he wont reply, I wanted him back desperately. we were in a very good couple and yet he just ignores me and get on with his life just like that, so i was looking for help after reading a post of Dr Kachi on the internet when i saw a lady name SHARRON testified that Dr Kachi cast a Pure love spell to stop divorce. and i also met with other, it was about how he brought back her Ex lover in less than 24 hours at the end of her testimony she dropped his email, I contacted Dr Kachi via email and explained my problem to Dr Kachi and he told me what went wrong with my husband and how it happen, that he will restored my marriage back, and to my greatest surprise my Ex husband came back to me, and he apologized for his mistake, and for the pain he caused me and my children. Then from that day our marriage is now stronger than how it was before, Dr Kachi you're a real spell caster, you can also get your Ex back and live with him happily: Contact Email drkachispellcast@gmail.com his Text Number and Call: +1 (209) 893-8075 his Website: https://drkachispellcaster.wixsite.com/my-site

Completed on 230412, forgot to post. Hotel gym, no rower, no bar.

Same format, sub:
10x dumbbell front squats, 2x 45lb DBs
10x jump over bench+dumbbells (20" or so?)
Elliptical sprint for calories
27-28-29-28-29 calories = 141 total cal

35"/185lb
5reps 6cal
5reps 3ca
6reps 6cal
6reps 6cal
6reps 3cal

Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site

Hello my name is Vivian Marcus from the United State, i'm so exciting writing this article to let people seek for help in any Break up Marriage and Relationship, Dr Kachi brought my Ex Boyfriend back to me, Thank you Sir Kachi for helped so many Relationship situation like mine to be restored, i was in pain until the day my aunt introduce me to Dr Kachi that she got her husband back with powerful love spell with help of Dr Kachi So i sent him an email telling him about my problem how my Boyfriend left me and cheating on me because of her boss lady at work i cry all day and night, but Dr Kachi told me my Boyfriend shall return back to me within 24hrs and to me everything he asked me to do the next day it was all like a dream when he text me and said please forgive me and accept me back exactly what i wanted, i am so happy now as we are back together again. because I never thought my Ex Boyfriend would be back to me so quickly with your spell. You are the best and the world greatest Dr Kachi. if you're having broke up Ex Lover or your husband left you and moved to another woman, You do want to get Pregnant do not feel sad anymore contact: drkachispellcast@gmail.com his Text Number Call: +1 (209) 893-8075 You can reach him Website: https://drkachispellcaster.wixsite.com/my-site

M/51/194#/5'11"

Rx.  21/27/23/20/19 cals - 110 cals.  UB on FS.  Those box jumps got tough.  Glad I used pads not boxes - a couple misses @36" would've been ugly otherwise! Great WOD.  

10 front squats 135 lb
10 box jumps 30 in
Row for max calories:
35-30-29-29-29
Total: 152 cal.

Intermediate Score={10,11,7,11,11}
Broke the front Squats in 2 sets of 5.
Heaviest FrontSquat.
Highest BoxJumps Ive ever done.
Fail on set 3.
Thought the rest was 2 min not 3.

Rx - 32,28,30,30,32 Cals

Modified:
--
Five 3-minute rounds of:

15 DB front squats @ 2x 12,5 kg
10 weighted box step-ups @ 2x 7,5 kg DB
Max DB SDLHP @ 2x 10,5 kg

1 minute rest between rounds.

> SDLHP: 24 + 24 + 25 + 23 + 25 = 121

--
Peace. 

M/51/206

Beginner-4rounds
95# Front Squat 
16” Box Step ups
stationary bike instead of row
R1-11
R2-7
R3-10
R4-10

MALE/36/179 lbs
RX
19/19/21/22/18
TOTAL 99 Cals

SC int...135#/30"...23cal/13/8/7/19

Intermediate scale. At the Y. 

23 cal
25 cal
24 cal
22 cal
14 * on elliptical cal

my rower got snagged during my last round 

Intermediate Option:
♂ 135-lb squat, 30-in box

33, 30, 25, 22, 24 = 134 calories total

M/37/6’/178#

20/21/22/20/21 calories Rx

Deo gratias

Intermediate 
30, 23, 24, 21, 24
👍🏻👍🏻

Beginner: 23, 24, 21, 20. Ouch. 

185# and 32” box

39, 35, 28, 20, 25

Scaled 135 FS

12*15*9*14*12

At home so did what I could. 
125 FS, 28.5” BJ, 45 bar sdhp sub reps for row. 
30,30,23,23,25. 
Tough one after Angie yesterday. 

Scaled

Empty barbell 20 kg (44 lbs)
90 cm (35 in) Box

15 cal
19 cal
18 cal
19 cal
26 cal

24, 22, 24, 20, 26

75#
20”

1-430
2-348
3-352
4-354
5-320

I just realized I was supposed to track calories not meters…DOH!

Only 3 rounds no have Time today
60kg 
I don't know the height but more than 60 cm 
24 kcal 
21 kcal
21 kcal

Rd 1-3: 60kg, 83cm
Rd 4-5: 70kg, 75cm
25, 23, 17, 22, 20 [cal]

165-165-175-185-185 squat
30in Box jumps
140cal row
26/29/29/27/29

1446
Tried to get 300 each round, first three where successful, last three where not
not rxd lol

(5) 3min rds total cals: 40/40/41/40/40

10 FSQT (125lbs)
10 Box Jump (30”)

Rest 3 min

5 rounds of
3 minute rounds
10 front squats 75#
10 box jumps 26"
Row 4 Cals
26,26,28,30,30  
total 140

Beginner Option:
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.

6/10/10/10

34/F
5 rounds with 55lbs on front squat

M/48/5'8/#215
intermediate_125
27/25/24/24/25

Rx
35.3,26.9,26.6,20.9,18.6 = 128.3cal
After these last 3 workouts! 🥵
At least there weren't any wipeouts 👌

Four 3-Min Rounds

10 Front Squats (95 lb)
10 Bench Jumps
Max Calorie Bike

3 Min Rest

6 cal
5 cal
5 cal
5 cal

Intermediate (except last round was at 115#). C2 on drag 8
33-30-29-26-28: 146 cal

Monday's DLs and Angie yesterday made this even more of a leg burner.  I dropped the weight to 115# as the last couple reps at 135# in round 4 were a little sloppy.  BJs were step down - been a while since I did 30s too.  Gonna be feeling this later.

Stuck in a Hotel Gym yet to get the message of substance over style 

Scaled 
10 DB Front Squats 2x 22kg 
10 Bench Jumps 
Cal on a TechnoGym spaceship Rower

Rd1/45 Rd2/53 Rd3/52 Rd4/52 Rd5/52

Fitness was achieved 

3min double unders (150 rep)
1 min rest 
3 min box jump 30 in (45 rep)
1 min rest 
3 min burpees (50 rep)
1 min rest 
3 min run (600 m)
1 min rest

Intermediate (135lb front squat/ 30" box jump)

31/36/37/35/37= 176 cals

No rower subbed KB SDHP 16 Kg

1st 65
2nd 68
3rd 73
4th 73
5th 73

M/39/72”/170

as rx 27, 24, 23, 24, 27 = 125 cal total 

Subbed and scaled.  165-lb for front squat.  Subbed 10 toes-to-bar for box jumps.  Calories:  35-31-32-32-33.

Wanted to switch it up a bit and see how less “death to the legs” and more midline felt.  I had wanted to stay with 185, but in the end, settled on 165 – it was heavy enough today.  I was able to get more calories – about 5 more each round – which would seem to be in part from the reduced time spent on T2B vs. tall box jumps.  Still an effective dose and still plenty of leg destruction.

50m/5'10"/180

155# FS 
30" box jumps

26/22/16/23/20

ENDURANCE
TABATA  Mountain Climbers
TABATA V-UPS/BUTTERFLY SIT-UPS
5' double unders excercises
5' handstand push-ups

WOD
Scaled
Five 3mi rounds of
10 Front squats (50kg, wife 25kg)
10 box jump (30", wife 24")
Kettlebell Swing (16kg, wife 8kg)
1R - 50 , wife 38
2R - 50, wife 49 
3R- 35, wife 52
4R- 40, wife 56
5R- 48, wife 51

M42/82kg/183

Today happy with the front squats because my wrist flexibility improved after wrist stretching everyday last 2 weeks :)

126 calories Rx
42 years old 205lbs

Scaled down to 135lb front squat, 36” box jumps

69 calories

75lb front squats
30" box jump
Row

30*/34/30/28/30

* - started 95lbs, switched after first round 

M/48/6'2"/185#

Intermediate scale 135#/30"
26/26/26/26/26

Intermediate 
30,24,22,21,21

Wife #12 and 16” step-ups Echo
7,6,6,7,6

I’m feeling Angie today 

125# FS and 24” box jumps
15-17-16-17-19 cal rows 

60/5’8”/155

180217:  135# and 24”, 24-25-21-23-23 cals
170131:  135# and 24”, 12-19-15-19 cals

Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.
Rest 3 minutes between rounds.
 125- lbs/ 20" box jumps
21-21-17-17

F/35
RX
32/31/31/32/34=160cal total
Good push today together with friends 👌🏼

Five 3-minute rounds of:
10 front squats 132 lb
10 box jumps
Row for max calories.:21-21-19-21-19
Rest 3 minutes between rounds.💪💪

Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
Monostructural, weightlifting, gymnastics. Squatting with an upright torso, jumping with a lot of ROM, high output followed by medium rest

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
															x
HEAVY

EMPHASIZE THE MONOSTRUCTURAL SCALE
Row goes first; give yourself a set distance or calories then see if you can finish the other 10 and 10 in the remainder of the time

EMPHASIZE THE GYMNASTICS SCALE
Box jumps first, row second, squat third

EMPHASIZE THE WEIGHTLIFTING SCALE
As is but lower the reps of front squat and stay as close to rx weight as possible

MY STUFF
Did 5 rounds of 200m run, 10 box jumps (1-2 step from far away from the box), max reps front squat (135 lbs) in the remainder of the 3 minutes. Did not rest between rounds.

GENERAL FEAR LEVEL: 8