<?xml version="1.0" encoding="UTF-8"?><rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>TheBoltBlog &#187; Coppell CrossFit</title>
	<atom:link href="https://blog.get-bolt.com/tag/coppell-crossfit/feed/" rel="self" type="application/rss+xml" />
	<link>https://blog.get-bolt.com</link>
	<description>Get BOLT</description>
	<lastBuildDate>Mon, 31 Dec 2018 00:43:24 +0000</lastBuildDate>
	<language>en-US</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>https://wordpress.org/?v=4.1.41</generator>
	<item>
		<title>WOD 11.30.11</title>
		<link>https://blog.get-bolt.com/2011/11/30/wod-11-30-11-2/</link>
		<comments>https://blog.get-bolt.com/2011/11/30/wod-11-30-11-2/#comments</comments>
		<pubDate>Wed, 30 Nov 2011 06:03:12 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>
		<category><![CDATA[Coppell Strength and Conditioning]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2006</guid>
		<description><![CDATA[Front Squats 5-5-5-5-5
<a href="http://blog.get-bolt.com/?p=1671">Compare to 9.1.11</a>
+
50 Turkish or Sandbag get ups]]></description>
				<content:encoded><![CDATA[<p><a href="http://blog.get-bolt.com/?p=1671">Compare to 9.1.11</a></p>
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/11/30/wod-11-30-11-2/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Good Morning Michael &#8211; WOD 11.15.11</title>
		<link>https://blog.get-bolt.com/2011/11/15/good-morning-michael-wod-11-15-11/</link>
		<comments>https://blog.get-bolt.com/2011/11/15/good-morning-michael-wod-11-15-11/#comments</comments>
		<pubDate>Tue, 15 Nov 2011 06:14:38 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Hero WOD]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>
		<category><![CDATA[Coppell Personal Trainer]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1963</guid>
		<description><![CDATA[3 Rounds for time of 
800m Run
50 Good Mornings
50 Sit ups ]]></description>
				<content:encoded><![CDATA[3 Rounds for time of 
800m Run
50 Good Mornings
50 Sit ups ]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/11/15/good-morning-michael-wod-11-15-11/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Nancy &#8211; WOD 11.10.11</title>
		<link>https://blog.get-bolt.com/2011/11/10/nancy-wod-11-10-11/</link>
		<comments>https://blog.get-bolt.com/2011/11/10/nancy-wod-11-10-11/#comments</comments>
		<pubDate>Thu, 10 Nov 2011 06:26:19 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>
		<category><![CDATA[Coppell Fitness]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1951</guid>
		<description><![CDATA[Push Jerk Skill Work
+
5 Rounds for Time 
400m Run
15 Overhead Squats 95/65
-------------------
<a href="http://blog.get-bolt.com/?p=875">Compare to 5.6.11</a>]]></description>
				<content:encoded><![CDATA[Push Jerk Skill Work
+
5 Rounds for Time 
400m Run
15 Overhead Squats 95/65
-------------------
<a href="http://blog.get-bolt.com/?p=875">Compare to 5.6.11</a>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/11/10/nancy-wod-11-10-11/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>11.3.11</title>
		<link>https://blog.get-bolt.com/2011/11/03/11-3-11/</link>
		<comments>https://blog.get-bolt.com/2011/11/03/11-3-11/#comments</comments>
		<pubDate>Thu, 03 Nov 2011 05:24:42 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>
		<category><![CDATA[Olympic Weightlifting]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1934</guid>
		<description><![CDATA[Snatch
3-2-2-1-1-1
+
AMRAP in 6 Minutes of
6 Power Snatch 115/75
12 Box Jumps
-------------------------
Great video to see different positions in the lifts.  Watch for the differences in successful lifts and failed lifts 
<iframe width="640" height="480" src="http://www.youtube.com/embed/UqOtZHSt_oU" frameborder="0" allowfullscreen></iframe>]]></description>
				<content:encoded><![CDATA[Snatch
3-2-2-1-1-1
+
AMRAP in 6 Minutes of
6 Power Snatch 115/75
12 Box Jumps
-------------------------
Great video to see different positions in the lifts.  Watch for the differences in successful lifts and failed lifts 
<iframe width="640" height="480" src="http://www.youtube.com/embed/UqOtZHSt_oU" frameborder="0" allowfullscreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/11/03/11-3-11/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>WOD 10.27.11</title>
		<link>https://blog.get-bolt.com/2011/10/27/wod-10-27-11/</link>
		<comments>https://blog.get-bolt.com/2011/10/27/wod-10-27-11/#comments</comments>
		<pubDate>Thu, 27 Oct 2011 05:38:37 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Travel/Home/BodyWeight WOD]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>
		<category><![CDATA[Coppell Running]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1901</guid>
		<description><![CDATA[Run or Row for distance
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on
---------------
Or make up The Filthy Fifty ]]></description>
				<content:encoded><![CDATA[Run or Row for distance
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on
---------------
Or make up The Filthy Fifty ]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/10/27/wod-10-27-11/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>12 min Nate</title>
		<link>https://blog.get-bolt.com/2011/10/14/12-min-nate/</link>
		<comments>https://blog.get-bolt.com/2011/10/14/12-min-nate/#comments</comments>
		<pubDate>Fri, 14 Oct 2011 05:23:13 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Hero WOD]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Carrollton CrossFit]]></category>
		<category><![CDATA[Coppell CrossFit]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[Coppell Personal Trainer]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1856</guid>
		<description><![CDATA[Muscle Up Progressions
Handstand Skill Work
+
12 min Nate
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
-------------------------------------
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
---------------------------
Why do you CrossFit? 

<iframe width="853" height="480" src="http://www.youtube.com/embed/folIky4brRo" frameborder="0" allowfullscreen></iframe>
]]></description>
				<content:encoded><![CDATA[Muscle Up Progressions
Handstand Skill Work
+
12 min Nate
Complete as many rounds in 12 minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
-------------------------------------
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
---------------------------
Why do you CrossFit? 

<iframe width="853" height="480" src="http://www.youtube.com/embed/folIky4brRo" frameborder="0" allowfullscreen></iframe>
]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/10/14/12-min-nate/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
	</channel>
</rss>
