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		<title>October 28, 2011</title>
		<link>http://www.crossfitresults.net/archives/4916</link>
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		<pubDate>Sun, 23 Oct 2011 03:49:27 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
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		<description><![CDATA[ABS-GHD Bench Presses 2&#215;10 Hng CLN 5&#215;3 Bench 4&#215;5 Pause Front Squat 4&#215;5 P-Chain-Reverse Hypers 2&#215;10 Conditioning 3 Circuits 400 meter run 15 kb swings 55/35 12 pull ups]]></description>
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		<title>October 26, 2011</title>
		<link>http://www.crossfitresults.net/archives/4914</link>
		<comments>http://www.crossfitresults.net/archives/4914#comments</comments>
		<pubDate>Sun, 23 Oct 2011 03:48:50 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
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		<description><![CDATA[ABS-GHD Bench Presses 2&#215;10 Hng CLN 5&#215;3 Bench 4&#215;5 Pause Front Squat 4&#215;5 P-Chain-Reverse Hypers 2&#215;10 Conditioning 3 Circuits 400 meter run 15 kb swings 55/35 12 pull ups]]></description>
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		<title>October 24, 2011</title>
		<link>http://www.crossfitresults.net/archives/4912</link>
		<comments>http://www.crossfitresults.net/archives/4912#comments</comments>
		<pubDate>Sun, 23 Oct 2011 03:47:52 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
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		<description><![CDATA[MON ABS-Janda Sit Ups 2&#215;5 (I braced my legs w/a foam roller chalked with 2 kettlebells Hng SN 5&#215;3 Push Presses 4&#215;5 Reverse Lunges 3&#215;5 (ea leg) P-Chain-Bulgarian Goat Belly Swing 2&#215;10 Conditioning 3 Circuits 400 meter run 10 box jumps 20 walking lunges (arms extended w/plate overhead)]]></description>
			<content:encoded><![CDATA[MON ABS-Janda Sit Ups 2&#215;5 (I braced my legs w/a foam roller chalked with 2 kettlebells  Hng SN 5&#215;3 Push Presses 4&#215;5 Reverse Lunges 3&#215;5 (ea leg) P-Chain-Bulgarian Goat Belly Swing 2&#215;10  Conditioning 3 Circuits 400 meter run 10 box jumps 20 walking lunges (arms extended w/plate overhead) ]]></content:encoded>
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		<title>October 21, 2011</title>
		<link>http://www.crossfitresults.net/archives/4910</link>
		<comments>http://www.crossfitresults.net/archives/4910#comments</comments>
		<pubDate>Sun, 23 Oct 2011 03:46:38 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[ABS-Figure 4 Crunches 2&#215;10 (5ea side) Sqt Sn or Power Snatch + Overhead Squat 5&#215;3 Back Squats 4&#215;5 Horizontal Row 4&#215;5 P-Chain-Glute Ham Raise 2&#215;5 Conditioning Complete 8 circuits: 3 Hang Power Cleans &#8211; AHAP 6 Jump Touches Sprint 25 yards *Rest 60 seconds between rounds *For Jump Touches, mark a distance 24&#8243; inches about [...]]]></description>
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		<title>October 19, 2011</title>
		<link>http://www.crossfitresults.net/archives/4908</link>
		<comments>http://www.crossfitresults.net/archives/4908#comments</comments>
		<pubDate>Sun, 23 Oct 2011 03:45:43 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
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		<description><![CDATA[ABS-Landmines 2&#215;10 Hng CLN 5&#215;3 Bench 5&#215;5 Pause Front Squat 4&#215;5 P-Chain-Physio Ball Hamstring Curls 2&#215;10 (5ea leg) Conditioning On The Minute For 12 Minutes: 3 Manmakers/Womanmakers 5 Burpees]]></description>
			<content:encoded><![CDATA[ABS-Landmines 2&#215;10 Hng CLN 5&#215;3 Bench 5&#215;5 Pause Front Squat 4&#215;5 P-Chain-Physio Ball Hamstring Curls 2&#215;10 (5ea leg) Conditioning On The Minute For 12 Minutes: 3 Manmakers/Womanmakers  5 Burpees ]]></content:encoded>
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		<title>October 17, 2011</title>
		<link>http://www.crossfitresults.net/archives/4906</link>
		<comments>http://www.crossfitresults.net/archives/4906#comments</comments>
		<pubDate>Sun, 23 Oct 2011 03:44:48 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[MON ABS-GHD Sit Ups w/med ball toss 2&#215;10 Hng SN 5&#215;3 Push Presses 4&#215;5 Reverse Lunges 3&#215;5 (ea leg) P-Chain-Romanian Deadlift 2&#215;10 Conditioning 3 circuits: 15 DB Thrusters 15 Ball Slams 15 Burpees 15 Double Unders or 150 standard jumps w/rope]]></description>
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		<title>October 14, 2011</title>
		<link>http://www.crossfitresults.net/archives/4903</link>
		<comments>http://www.crossfitresults.net/archives/4903#comments</comments>
		<pubDate>Sun, 23 Oct 2011 03:43:02 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[FRI ABS-Bird Dogs (10 Sec Holds) Hang Clean 5&#215;3 Split Squats 4&#215;5 Power Shrugs 4&#215;5 P-Chain-Single Leg Hip Thrust 2&#215;10 (5 ea leg) Conditioning As many rounds as possible in 12 minutes of: Sprint 200 yards 10 Pull Ups 10 Push Ups]]></description>
			<content:encoded><![CDATA[FRI ABS-Bird Dogs (10 Sec Holds) Hang Clean 5&#215;3 Split Squats 4&#215;5 Power Shrugs 4&#215;5 P-Chain-Single Leg Hip Thrust 2&#215;10 (5 ea leg)  Conditioning As many rounds as possible in 12 minutes of: Sprint 200 yards 10 Pull Ups 10 Push Ups ]]></content:encoded>
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		<title>October 12, 2011</title>
		<link>http://www.crossfitresults.net/archives/4901</link>
		<comments>http://www.crossfitresults.net/archives/4901#comments</comments>
		<pubDate>Sun, 23 Oct 2011 03:42:03 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[WED ABS-Planks (15sec holds) 2 or 3 sets on ea side and the front Snatch Balance or Drop Sn 5&#215;3 Push Press 4&#215;5 Good Morning into Back Squat 4&#215;5 http://www.youtube.com/watch?v=7-gZNGqXoLs P-Chain-Single Leg Back Ext 2&#215;10 (5ea leg) Conditioning 200 Meter Run or Row 15 Kettlebell Swings 2 pood 15 Knees to Elbows 15 Double Unders [...]]]></description>
			<content:encoded><![CDATA[WED ABS-Planks (15sec holds) 2 or 3 sets on ea side and the front Snatch Balance or Drop Sn 5&#215;3 Push Press 4&#215;5 Good Morning into Back Squat 4&#215;5 http://www.youtube.com/watch?v=7-gZNGqXoLs P-Chain-Single Leg Back Ext 2&#215;10 (5ea leg) Conditioning 200 Meter Run or Row 15 Kettlebell Swings 2 pood 15 Knees to Elbows 15 Double Unders [...]]]></content:encoded>
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		<title>October 10, 2011</title>
		<link>http://www.crossfitresults.net/archives/4899</link>
		<comments>http://www.crossfitresults.net/archives/4899#comments</comments>
		<pubDate>Sun, 23 Oct 2011 03:40:46 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[MON ABS-Curl Ups 2&#215;10 (5ea side) Snatch+Behind Neck Push Press(Sn Grip)+Ovhd Sqt=1rep 5X3 Sumo Deadlift 4&#215;5 RFEES (rear foot elevated split squat) 3&#215;5 ea leg P-Chain-Single Leg Deadlift 2&#215;10 (5ea leg) Conditioning 40, 60, 80, 100&#8242;S Place your team in 2 groups at one goal line. Place 1 or more coaches 40 yards [...]]]></description>
			<content:encoded><![CDATA[MON ABS-Curl Ups 2&#215;10 (5ea side) Snatch+Behind Neck Push Press(Sn Grip)+Ovhd Sqt=1rep  5X3 Sumo Deadlift 4&#215;5  RFEES (rear foot elevated split squat) 3&#215;5 ea leg P-Chain-Single Leg Deadlift 2&#215;10 (5ea leg) Conditioning 40, 60, 80, 100&#8242;S Place your team in 2 groups at one goal line. Place 1 or more coaches 40 yards [...]]]></content:encoded>
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		<title>October 07, 2011</title>
		<link>http://www.crossfitresults.net/archives/4897</link>
		<comments>http://www.crossfitresults.net/archives/4897#comments</comments>
		<pubDate>Mon, 03 Oct 2011 03:31:48 +0000</pubDate>
		<dc:creator>Stewart</dc:creator>
				<category><![CDATA[Workouts]]></category>

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		<description><![CDATA[FRI ABS-Stir the Pot 2&#215;10 (5 ea direction) Hang Clean 5&#215;3 Split Squats 4&#215;5 (ea leg) Power Shrugs 4&#215;5 P-Chain-Hip Thruster 2&#215;10 Conditioning Prowler Pushes or Farmer Walks (KB or DB) (you determine your weight, distance &#038; reps) (we will walk the length of the bubble gym)]]></description>
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