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	<title>Crossfit Waterloo</title>
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	<link>http://crossfitwaterloo.com</link>
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		<title>Sunday Sept 5, 2010</title>
		<link>http://crossfitwaterloo.com/wod/sunday-sept-5-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/sunday-sept-5-2010/#comments</comments>
		<pubDate>Sun, 05 Sep 2010 10:40:04 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2535</guid>
		<description><![CDATA[Goal= 100 Box Jumps; Every Minute on the minute; Perform 3- Hang Squat Cleans 115#/75# 3x 200M Rest 60 Seconds in between runs]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Saturday Sept 4, 2010</title>
		<link>http://crossfitwaterloo.com/wod/saturday-sept-4-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/saturday-sept-4-2010/#comments</comments>
		<pubDate>Sat, 04 Sep 2010 10:13:01 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2529</guid>
		<description><![CDATA[AMRAP in 12Min: 300M Run 7- Ground to Overhead (Touch and go) 120#/80# REST 3 Minutes 12 Min Time Cap: 5 Rounds 15- American KB Swings 32kg/24kg 15- Burpees **If you do not complete in 12Mins- 50 Pushups**]]></description>
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		<title>Friday Sept 3, 2010</title>
		<link>http://crossfitwaterloo.com/wod/friday-sept-3-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/friday-sept-3-2010/#comments</comments>
		<pubDate>Fri, 03 Sep 2010 08:57:25 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2527</guid>
		<description><![CDATA[Deadlifts: 10-8-5-3-3-3 Rest 2 Mins AMRAP in 12 Mins; 10- Medball Cleans 20#/14# 10- Pushups]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Thursday Sept 2, 2010</title>
		<link>http://crossfitwaterloo.com/wod/thursday-sept-2-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/thursday-sept-2-2010/#comments</comments>
		<pubDate>Thu, 02 Sep 2010 08:49:48 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2520</guid>
		<description><![CDATA[&#8220;AC/DC&#8221; Everytime you hear the word &#8220;Thunder&#8221; or &#8220;Thunderstruck&#8221; perform: 1- Pushup OR 2- Pullups (Any style) REST 2 Minutes 3x 200m Runs, 30 sec rest in between 100- Russian KB Swings, 32kg/24kg **Every 25 reps completed, perform 10 explosive squats w/OLY bar on back** 3x 100m Sprints, 60 sec rest in between]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Wednesday Sept 1, 2010</title>
		<link>http://crossfitwaterloo.com/wod/wednesday-sept-1-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/wednesday-sept-1-2010/#comments</comments>
		<pubDate>Wed, 01 Sep 2010 09:48:14 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2516</guid>
		<description><![CDATA[Back Squats 5-3-1-5-3-1 Rest 5 Mins 100m Run 40- Burpees 200m Run 30- Burpees 300m Run 20- Burpees 400m Run 10- Burpees]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Tuesday Aug 31, 2010</title>
		<link>http://crossfitwaterloo.com/wod/tuesday-aug-31-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/tuesday-aug-31-2010/#comments</comments>
		<pubDate>Tue, 31 Aug 2010 08:47:35 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2512</guid>
		<description><![CDATA[1 Min- Double Unders 1 Min- Tuck Jumps 1 Min- Plank Hold 35- 2 For 1&#8242;s (Any weight) 35- Situps 35- Jumping Pullups 35- Box Jumps 1 Min- Plank Hold 1 Min- Tuck Jumps 1 Min- Double Unders]]></description>
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		<title>Monday Aug 30, 2010</title>
		<link>http://crossfitwaterloo.com/wod/monday-aug-30-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/monday-aug-30-2010/#comments</comments>
		<pubDate>Mon, 30 Aug 2010 08:45:30 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2508</guid>
		<description><![CDATA[Special Birthday WOD for Tammy!!!!!]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Sunday Aug 29, 2010</title>
		<link>http://crossfitwaterloo.com/wod/sunday-aug-29-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/sunday-aug-29-2010/#comments</comments>
		<pubDate>Sat, 28 Aug 2010 21:25:33 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2505</guid>
		<description><![CDATA[5 Rounds: Max- Ring Dips 20- Squat Clean 95#/65#]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Saturday August 28 2010</title>
		<link>http://crossfitwaterloo.com/wod/saturday-august-28-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/saturday-august-28-2010/#comments</comments>
		<pubDate>Sat, 28 Aug 2010 13:49:51 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2501</guid>
		<description><![CDATA[4 min * 3min * 2 min * 1 min * *5 KB Push Ups 10 KB Front Sqts 15 KB Situps]]></description>
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		<title>Friday Aug 27, 2010</title>
		<link>http://crossfitwaterloo.com/wod/friday-aug-27-2010/</link>
		<comments>http://crossfitwaterloo.com/wod/friday-aug-27-2010/#comments</comments>
		<pubDate>Fri, 27 Aug 2010 09:03:38 +0000</pubDate>
		<dc:creator>crossfit</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitwaterloo.com/?p=2498</guid>
		<description><![CDATA[AMRAP in 20Min: 5- Burpees 5- Thrusters 95#/65# 5- Box Jumps 5- Power Cleans 95#/65#]]></description>
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