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	<title>Crossfit Guelph</title>
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		<title>Wednesday March 10 2010</title>
		<link>http://www.crossfitguelph.com/archives/2734</link>
		<comments>http://www.crossfitguelph.com/archives/2734#comments</comments>
		<pubDate>Wed, 10 Mar 2010 03:02:22 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2734</guid>
		<description><![CDATA[All I am going to say about it is.  Happy 50th Birthday Susan!
]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Tuesday March 9 2010</title>
		<link>http://www.crossfitguelph.com/archives/2732</link>
		<comments>http://www.crossfitguelph.com/archives/2732#comments</comments>
		<pubDate>Tue, 09 Mar 2010 03:49:34 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2732</guid>
		<description><![CDATA[Complete as many rounds as you can in 5 minutes of:

3 Handstand push-ups
6 Sumo deadlift high pulls (boys: 75#; girls: 55#)


Rest  2 minutes
Complete as many rounds as you can in 5 minutes of:

4 Thrusters (boys: 75#; girls: 55#)
8 Pull-ups


Rest  2 minutes
Complete as many rounds as you can in 5 minutes of:

5 Kettlebell swings (boys: 32kg; girls: 24kg)
10 Wall Ball ( boys 20#,girls,10#)

]]></description>
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		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Monday March 8 2010</title>
		<link>http://www.crossfitguelph.com/archives/2729</link>
		<comments>http://www.crossfitguelph.com/archives/2729#comments</comments>
		<pubDate>Mon, 08 Mar 2010 04:12:18 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2729</guid>
		<description><![CDATA[21 15 9
Hollow Rock
Push Ups
Power cleans @ 75% of 1RM
Sit Ups
]]></description>
		<wfw:commentRss>http://www.crossfitguelph.com/archives/2729/feed</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Noon Classes M W F -Trib writer in on Saturday.</title>
		<link>http://www.crossfitguelph.com/archives/2727</link>
		<comments>http://www.crossfitguelph.com/archives/2727#comments</comments>
		<pubDate>Sun, 07 Mar 2010 21:08:26 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[News and Events]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2727</guid>
		<description><![CDATA[Personal records from March 1 &#8211; 8
Belinda 205 D/L
Gert 160 DL 95 CL
Alec 2 DHPU
AL 235 BS
Me 205 BP
Lisa 100BP
Sam 135 BP
Kym 95# BP
Tracey 5 HSPU ( kipping) 12 Strict push ups
Steph CL 95#
Virginia 75# PP
Heather BP 90#
Shannon 60# Snatch
Good week everyone!
]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Sunday MARCH 7 2010</title>
		<link>http://www.crossfitguelph.com/archives/2723</link>
		<comments>http://www.crossfitguelph.com/archives/2723#comments</comments>
		<pubDate>Sun, 07 Mar 2010 14:25:00 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2723</guid>
		<description><![CDATA[5 HSP
10 SDHP, 75#
5 OHS, 75#
10 HPC, 75#
Max rounds in 20 minutes
]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Saturday March 6 2010</title>
		<link>http://www.crossfitguelph.com/archives/2721</link>
		<comments>http://www.crossfitguelph.com/archives/2721#comments</comments>
		<pubDate>Sat, 06 Mar 2010 03:39:53 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[No class today. We are having the self defence seminar today Sat March 6, 12 &#8211; 4 Come and join us it will be fun.
WOD &#8211; Run 2 k. Do 25 Burpies at the start at 1/4, 1/2, 3/4 and finish.
]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Friday March 5 2010</title>
		<link>http://www.crossfitguelph.com/archives/2718</link>
		<comments>http://www.crossfitguelph.com/archives/2718#comments</comments>
		<pubDate>Fri, 05 Mar 2010 04:54:56 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2718</guid>
		<description><![CDATA[Happy Friday!
Congrats. It has been a solid week.
Olympic Lifting day. Open Gym for all classes. Criteria is that you PR on an Olympic Lift.
]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Thursday March 4 2010</title>
		<link>http://www.crossfitguelph.com/archives/2714</link>
		<comments>http://www.crossfitguelph.com/archives/2714#comments</comments>
		<pubDate>Thu, 04 Mar 2010 02:14:47 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2714</guid>
		<description><![CDATA[Bench Press
3 3 2 1 1
Then  25 reps of standing long jump across the gym to 3 burpie pull ups If your hands are a mess do 5 Burpies . Lunge back.
]]></description>
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		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Wednesday March 3 2010</title>
		<link>http://www.crossfitguelph.com/archives/2712</link>
		<comments>http://www.crossfitguelph.com/archives/2712#comments</comments>
		<pubDate>Wed, 03 Mar 2010 04:40:29 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2712</guid>
		<description><![CDATA[“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
]]></description>
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		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Tuesday March 2 2010</title>
		<link>http://www.crossfitguelph.com/archives/2710</link>
		<comments>http://www.crossfitguelph.com/archives/2710#comments</comments>
		<pubDate>Tue, 02 Mar 2010 03:08:19 +0000</pubDate>
		<dc:creator>Rebel Fitness</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitguelph.com/?p=2710</guid>
		<description><![CDATA[5 rounds of:
12 Thrusters (115#)
12 Pull Ups
]]></description>
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		<slash:comments>3</slash:comments>
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