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Strength Back squat 4 x 4 set @ 60~65% # 2's hold at bottom position WOD 3 Rounds for time of : 21 Cal Rowing 15 Kettlebell Swing 24/16kg 9 Toes to bar # 1:1 (Work:Rest) RRxd 32/24kg @cf_thor_yeongtong 코치님 영상에서 내부분만 짜룸ㅋㅋ 케틀벨 24로 하다가 쥭는줄 아라따😂 #영통크로스핏 #망포크로스핏 #크로스핏토르 #크로스핏터 #운동하는여자 #백스쿼트 #backsquat #row #kettlebell #토투바

Strength
Back squat
4 x 4 set @ 60~65%
 # 2's hold at bottom position
WOD
3 Rounds for time of :
21 Cal Rowing
15 Kettlebell Swing 24/16kg
9 Toes to bar
 # 1:1 (Work:Rest)
RRxd 32/24kg
@cf_thor_yeongtong 코치님 영상에서 내부분만 짜룸ㅋㅋ
케틀벨 24로 하다가 쥭는줄 아라따😂
 #영통크로스핏 #망포크로스핏 #크로스핏토르 #크로스핏터 #운동하는여자 #백스쿼트 #backsquat #row #kettlebell #토투바

7 0

 
 

2017-07-25 05:30:27

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After a year off I'm 2 weeks deep Don't sink a beer, eat repeat & sleep A 3 day is the way trust me mate Don't isolate until ya pumping heavy weight Cos it's not optimal just comical And baggy clothes are the go to hide the growth... #dontcarewhatyouthink #gym #gymnasium #training #2weeks #musclememory #deadlift #squats #benchpress #row #militarypress #dips #pullups #fitness #3day #nobrosplits #creatine #protein #carbs #fats #rhymes #topofthedome #bars #hiphop #rap #chesthair

After a year off I'm 2 weeks deep
Don't sink a beer, eat repeat & sleep
A 3 day is the way trust me mate
Don't isolate until ya pumping heavy weight
Cos it's not optimal just comical
And baggy clothes are the go to hide the growth...  #dontcarewhatyouthink  #gym  #gymnasium  #training  #2weeks  #musclememory  #deadlift  #squats  #benchpress  #row  #militarypress  #dips  #pullups  #fitness  #3day  #nobrosplits  #creatine  #protein  #carbs  #fats  #rhymes  #topofthedome  #bars  #hiphop  #rap  #chesthair

13 1

 
 

2017-07-25 05:27:53

Find your flow and row row row 🚣‍♀️ #noweakness

Find your flow and row row row 🚣‍♀️ #noweakness

36 1

 
 

2017-07-25 05:00:43

Out #camping and for a little #row with the #kiddo at #crimsonlake #rockymountainhouse

Out  #camping and for a little  #row with the  #kiddo at  #crimsonlake  #rockymountainhouse

7 3

 
 

2017-07-25 04:44:25

DO.THE.WORK #microgym #crossfitsharq #community #row #kettlebell #amrap #hardwork #q8gym #q8fitness #6am

DO.THE.WORK

 #microgym  #crossfitsharq  #community  #row  #kettlebell  #amrap  #hardwork  #q8gym  #q8fitness  #6am

15 1

 
 

2017-07-25 04:41:41

Working on this #aquatic #poetry I came up with a bit ago. Although I don't know what to title it or where its going I just like fooling around with it here and there #SeaISee #Revisited #Revised #Revision #sea #beaches #coralreef #ocean #coast #Titanic #Atlantic #waves #row #sea #writing #rhymes #lyrics

Working on this  #aquatic  #poetry I came up with a bit ago. Although I don't know what to title it or where its going I just like fooling around with it here and there  #SeaISee  #Revisited  #Revised  #Revision  #sea  #beaches  #coralreef  #ocean  #coast  #Titanic  #Atlantic  #waves  #row  #sea  #writing  #rhymes  #lyrics

16 0

 
 

2017-07-25 04:35:15

Hurtig sokkerne er fundet frem i Kina. Lige så farverige sokkerne er, lige så varmt er det. Virkelig smukke omgivelser at ro i. #diabetesawareness #diabeteslife #diabeticlife #diabetiker #diabetes #denmark #dk #row #rowing #roning #rowinglife #china #hot #active #crossfit #awesome #fun #sun #castelli

Hurtig sokkerne er fundet frem i Kina. Lige så farverige sokkerne er, lige så varmt er det. Virkelig smukke omgivelser at ro i.  #diabetesawareness  #diabeteslife  #diabeticlife  #diabetiker  #diabetes  #denmark  #dk  #row  #rowing  #roning  #rowinglife  #china  #hot  #active  #crossfit  #awesome  #fun  #sun  #castelli

28 0

 
 

2017-07-25 04:34:51

good afternoon, NYC. #nyc #row #manhattan #ニューヨーク #ローホテル #曇天

good afternoon, NYC.
 #nyc  #row  #manhattan  #ニューヨーク  #ローホテル  #曇天

19 0

 
 

2017-07-25 04:34:02

Banana bread oatmeal chocolate chip cookies... that's a mouthful. #banana #cookies #bread #chocolate #baking #bananabread #homemade #nuts #cookiemonster #peanutbutter #vacation #city #summer #tasty #foodie #delicious #like #likeback #follow4follow #row #firsts #lb #nutritious #healthy #fresh #splurge #local #food #instagood #like4like

Banana bread oatmeal chocolate chip cookies... that's a mouthful.  #banana  #cookies  #bread  #chocolate  #baking  #bananabread  #homemade  #nuts  #cookiemonster  #peanutbutter   #vacation  #city  #summer  #tasty  #foodie  #delicious  #like  #likeback  #follow4follow  #row  #firsts  #lb  #nutritious  #healthy  #fresh  #splurge  #local  #food  #instagood  #like4like

42 1

 
 

2017-07-25 04:26:15

#postWOD #blurredvision #somuchfitness #allthefitness #theoctagonawaits #welcometothepaincave #getafterit #LMBRJCKD • #Workout for Tuesday, 25 July: A. Back #Squat #E2MOM 5 x 3 Back #Squats with 2 sec pause Build to #heavy, maintaining form No belt B. For Time: 50 cal #Row 40 #Wallballs 30 Burpee Box Jump Overs, 30/24" 20 cal #AssaultBike 100 #DUs 10 #MuscleUps • #ironsharpensiron

 #postWOD  #blurredvision
 #somuchfitness  #allthefitness
 #theoctagonawaits  #welcometothepaincave  #getafterit
 #LMBRJCKD
•
 #Workout for Tuesday, 25 July:

A. Back  #Squat  #E2MOM
5 x 3 Back  #Squats with 2 sec pause
Build to  #heavy, maintaining form
No belt

B. For Time:
50 cal  #Row
40  #Wallballs
30 Burpee Box Jump Overs, 30/24"
20 cal  #AssaultBike
100  #DUs
10  #MuscleUps
•
 #ironsharpensiron

41 1

 
 

2017-07-25 04:15:31

At 5:15 & 6:30pm this Thursday RowHIIT Split is coming to @movementuyyc!! You'll get the best of both programs and the best tunes from the year 2000!! Save your spot now...space is limited!! . . . . . #Spin #yyc #yycfitness #yycspin #row #hiit #yycfitfam #fitfam #yycevents #yycliving #yycnow #calgaryfitness #yyclife #yychealth #movetogether #beastmode #fitnessfirst #passion #purpose #inspiration #motivation #movement #bridgeland #challenge #change #music #y2k #beastmode #2000s #twist #throwbackthursday

At 5:15 & 6:30pm this Thursday RowHIIT Split is coming to @movementuyyc!! You'll get the best of both programs and the best tunes from the year 2000!! Save your spot now...space is limited!!
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 #Spin  #yyc  #yycfitness  #yycspin  #row  #hiit  #yycfitfam  #fitfam  #yycevents  #yycliving  #yycnow  #calgaryfitness  #yyclife  #yychealth   #movetogether  #beastmode  #fitnessfirst  #passion  #purpose  #inspiration  #motivation  #movement  #bridgeland  #challenge  #change  #music  #y2k  #beastmode  #2000s  #twist  #throwbackthursday

68 0

 
 

2017-07-25 04:14:52

Just a casual Saturday of #HIIT based training... Some footage from last Saturday's session thanks to @courtneyrupe12 for the filming. What a wicked crew!! @leanne_tesoriero @iamherk @alexanderbabukhin @mmjclayton @lovedaybarnes Familiarity breeds intensity...! #cardio #assaultbike #row #concept2 #c2 #battlingropes #slams #fitness #pushthelimits #workhard #intervaltraining #getfit #intensity

Just a casual Saturday of  #HIIT based training... Some footage from last Saturday's session thanks to @courtneyrupe12 for the filming. What a wicked crew!! @leanne_tesoriero @iamherk @alexanderbabukhin @mmjclayton @lovedaybarnes 
Familiarity breeds intensity...!  #cardio  #assaultbike  #row  #concept2  #c2  #battlingropes  #slams  #fitness  #pushthelimits  #workhard  #intervaltraining  #getfit  #intensity

10 0

 
 

2017-07-25 04:13:19

Felt a little more like myself doing todays late night workout, so I pushed myself to do a bit more than usual. Died out a bit on the row, but it got done. And my buddy was such a good workout partner. #fitgirl #strongnotskinny #overheadsquat #row #pitbull #ocr #ocrtraining #motivated #dedicated #noexcuses #workoutallthethings

Felt a little more like myself doing todays late night workout, so I pushed myself to do a bit more than usual. Died out a bit on the row, but it got done. And my buddy was such a good workout partner.  #fitgirl  #strongnotskinny  #overheadsquat  #row  #pitbull  #ocr  #ocrtraining  #motivated  #dedicated  #noexcuses  #workoutallthethings

30 0

 
 

2017-07-25 04:11:18

Just found that @nordiclifting has an IG. Liking the body armor thus far! Three joints covered, what else can I strap down?

Just found that @nordiclifting has an IG. Liking the body armor thus far! Three joints covered, what else can I strap down?

22 1

 
 

2017-07-25 04:03:17

#backday destroyed that shit. #wide #neutral #row #single #arm row #lat #pull #over #heavy #shrugs #preachercurls #overhand #curl my back is getting wide and tapering down some damn #slvrbck #action #reccenter #oc #la #fullerton

 #backday destroyed that shit.  #wide  #neutral  #row  #single  #arm row  #lat  #pull  #over  #heavy  #shrugs  #preachercurls  #overhand  #curl my back is getting wide and tapering down some damn  #slvrbck  #action  #reccenter  #oc  #la  #fullerton

3 1

 
 

2017-07-25 04:02:47

Row for calories!!! #crossfitlakecharles #crossfitlc #cflc #crossfit #row #rowing

Row for calories!!!  #crossfitlakecharles  #crossfitlc  #cflc  #crossfit  #row  #rowing

10 1

 
 

2017-07-25 03:52:30

It's Monday players! 🙌🏼💪🏼 :: What's your goal for this week?? :: #SpeedplayLA #Monday #Motivate 📸 :: @warningitsdia

It's Monday players! 🙌🏼💪🏼 :: What's your goal for this week?? ::  #SpeedplayLA  #Monday  #Motivate
📸 :: @warningitsdia

93 3

 
 

2017-07-25 03:51:58

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