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	<description>Forging elite fitness</description>
	<pubDate>Fri, 30 Jul 2010 11:06:33 +0000</pubDate>
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		<title>W.O.D 7/30/10</title>
		<link>http://www.crossfitpulse.com/index.php/wod-73010/</link>
		<comments>http://www.crossfitpulse.com/index.php/wod-73010/#comments</comments>
		<pubDate>Thu, 29 Jul 2010 21:01:49 +0000</pubDate>
		<dc:creator>CrossFit Team</dc:creator>
		
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitpulse.com/?p=6890</guid>
		<description><![CDATA[Warmup:
200m Overhead kettlebell walk 26/13 (switch hands when necessary)
10 man makers
Stretch:
W.O.D &#8220;Roy&#8221;
5 Round for time of:
15 Deadlift&#8217;s RX225/153 (or do GH back extensions instead if you have an injury and cannot do deadlifts)
20 BoxJumps
25 Pull ups  (25 is the RX, but cut that number down to 10 pull ups each round if you are new [...]]]></description>
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		<item>
		<title>WB 7/29/10</title>
		<link>http://www.crossfitpulse.com/index.php/wb-72910/</link>
		<comments>http://www.crossfitpulse.com/index.php/wb-72910/#comments</comments>
		<pubDate>Thu, 29 Jul 2010 14:21:27 +0000</pubDate>
		<dc:creator>Kamie</dc:creator>
		
		<category><![CDATA[Whiteboard]]></category>

		<guid isPermaLink="false">http://www.crossfitpulse.com/?p=6887</guid>
		<description><![CDATA[Option 1:

Denise H.- 21:03
Tammi- 22:16
Sandy- 22:31
Alisa- 22:19
Sean V.- 26:38
Chuck C.- 26:32
Kristy G.- 27:00
Luke M.- 19:00
Devin M.- 23:43 yesterday
Jason B.-  20:49 RX
Billy L.- 25:37
Bruce- 23:47 mile end
Cathy- 23:33
Wade- 22:26 RX
Micah- 26:52
Scott B.- 23:26
Bryan S.- 27:00 RX
Scott- 30:00
Andrea- 23:37
Hutch- 26:00

Option 2:

Thom G.- 30:54 RX
Dan S.- 28:39 RX
Chris S.- 25:45 RX
Gene B.- 26:01
Jeff S.- 27:00 RX
Adam S.- 21:00
Jackson- 25:00
Kasey- [...]]]></description>
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		<item>
		<title>W.O.D 7/29/10</title>
		<link>http://www.crossfitpulse.com/index.php/wod-72910/</link>
		<comments>http://www.crossfitpulse.com/index.php/wod-72910/#comments</comments>
		<pubDate>Wed, 28 Jul 2010 22:37:58 +0000</pubDate>
		<dc:creator>CrossFit Team</dc:creator>
		
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitpulse.com/?p=6880</guid>
		<description><![CDATA[Crossfit warmup:
Stretch:
W.O.D
option 1
20 Squat snatches RX115/63
400m run
15 squat snatches
800m run
10 squat snatches
1200m run
option 2
4 rounds for time
Run 400m
20 med ball cleans RX 20/14
10 Turkish getup squats (prefor a one arm o.h. squat at the top of the movement)
5 handstand pushups or 12 pushpress RX95/53
]]></description>
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		<item>
		<title>WB 7/28/10</title>
		<link>http://www.crossfitpulse.com/index.php/wb-72810/</link>
		<comments>http://www.crossfitpulse.com/index.php/wb-72810/#comments</comments>
		<pubDate>Wed, 28 Jul 2010 16:25:53 +0000</pubDate>
		<dc:creator>Kamie</dc:creator>
		
		<category><![CDATA[Whiteboard]]></category>

		<guid isPermaLink="false">http://www.crossfitpulse.com/?p=6878</guid>
		<description><![CDATA[
Josh R.- 24:55
Nick Sr.- 19:05 1/2
Nick Jr.- 23:00
Pam F.- 17:06 1/2
Thom GW.- 20:51
Alex B.- 22:44
Herm- 23:35
Lea W.- 23:30
Denise H.- 17:50
Mikey W.- 17:12 RX
Greg M.- 25:22
Hayden M.- 23:50
MaryJane M.- 23:50
Gregg C.- 18:40
Kip J.- 21:48 RX
Rena L.- 20:06
Randall L.- 16:00 RX
David W.- 24:04
Aaron S.- 20:00 RX
Bridgette- 19:00 60 reps
Ashley R.- 19:00 60 reps
Sergio- 27:55
Michael S.- 16:36 1/2
Rob [...]]]></description>
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		<item>
		<title>W.O.D 7/28/10</title>
		<link>http://www.crossfitpulse.com/index.php/wod-72810/</link>
		<comments>http://www.crossfitpulse.com/index.php/wod-72810/#comments</comments>
		<pubDate>Wed, 28 Jul 2010 00:48:15 +0000</pubDate>
		<dc:creator>CrossFit Team</dc:creator>
		
		<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitpulse.com/?p=6865</guid>
		<description><![CDATA[warmup:
&#8220;ab circuit&#8221;
25 OH squats
25 side to side plate bounce
25 K2e
25 Gh situps
5 toes to bar
Run 800m
Stretch:
W.O.D
&#8220;ANGIE&#8221;
100 pullups
100 pushups
100 abmat situps
100 airsquats
]]></description>
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