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	<title>TheBoltBlog &#187; Coppell Fitness</title>
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	<link>https://blog.get-bolt.com</link>
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		<title>WOD 1.12.12</title>
		<link>https://blog.get-bolt.com/2012/01/12/wod-1-12-12/</link>
		<comments>https://blog.get-bolt.com/2012/01/12/wod-1-12-12/#comments</comments>
		<pubDate>Thu, 12 Jan 2012 06:05:42 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[Coppell personal training]]></category>
		<category><![CDATA[Coppell Strength and Conditioning]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2157</guid>
		<description><![CDATA[Gymnastics Skills
- Rope Climb
- Muscle Ups
- Kipping
+
AMRAP in 15 min of
12 KB Swing
9 Wall Ball
6 CTB Pull Ups
*3 Burpees EMOTM]]></description>
				<content:encoded><![CDATA[Gymnastics Skills
- Rope Climb
- Muscle Ups
- Kipping
+
AMRAP in 15 min of
12 KB Swing
9 Wall Ball
6 CTB Pull Ups
*3 Burpees EMOTM]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2012/01/12/wod-1-12-12/feed/</wfw:commentRss>
		<slash:comments>1</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>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>
		<item>
		<title>Lynne</title>
		<link>https://blog.get-bolt.com/2011/09/29/lynne/</link>
		<comments>https://blog.get-bolt.com/2011/09/29/lynne/#comments</comments>
		<pubDate>Thu, 29 Sep 2011 05:32:56 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[CrossFit Coppell]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1804</guid>
		<description><![CDATA[Five rounds for max reps of:
Body weight bench press
Pull-ups]]></description>
				<content:encoded><![CDATA[Five rounds for max reps of:
Body weight bench press
Pull-ups]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/09/29/lynne/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Rest/Recovery &amp; WOD 9.7.11</title>
		<link>https://blog.get-bolt.com/2011/09/07/restrecovery-wod-9-7-11/</link>
		<comments>https://blog.get-bolt.com/2011/09/07/restrecovery-wod-9-7-11/#comments</comments>
		<pubDate>Wed, 07 Sep 2011 05:50:33 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[General Health]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[Coppell Health]]></category>
		<category><![CDATA[Coppell Personal Trainer]]></category>
		<category><![CDATA[CrossFit Coppell]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1697</guid>
		<description><![CDATA[15 min of gymnastics skills 
(kipping, muscle ups, handstands, L-sit, hollow rock, pistols, candlesticks, backward roll, forward roll)
+
AMRAP in 10 minutes of
8 Squat Clean 95/65
Pro Long Shuttle 
<iframe src="http://player.vimeo.com/video/28529836?title=0&#38;byline=0&#38;portrait=0" width="720" height="405" frameborder="0"></iframe>]]></description>
				<content:encoded><![CDATA[15 min of gymnastics skills 
(kipping, muscle ups, handstands, L-sit, hollow rock, pistols, candlesticks, backward roll, forward roll)
+
AMRAP in 10 minutes of
8 Squat Clean 95/65
Pro Long Shuttle 
<iframe src="http://player.vimeo.com/video/28529836?title=0&#38;byline=0&#38;portrait=0" width="720" height="405" frameborder="0"></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/09/07/restrecovery-wod-9-7-11/feed/</wfw:commentRss>
		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>AMRAPs &#8211; WOD 8.30.11</title>
		<link>https://blog.get-bolt.com/2011/08/30/amraps-wod-8-30-11/</link>
		<comments>https://blog.get-bolt.com/2011/08/30/amraps-wod-8-30-11/#comments</comments>
		<pubDate>Tue, 30 Aug 2011 05:11:13 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Carrollton CrossFit]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[Coppell personal training]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1651</guid>
		<description><![CDATA[AMRAP in 8 minutes of
4 HSPU
8 Russian KBS
12 Straight Leg Abmat Situp
* r/r - 5 minutes
AMRAP in 4 minutes of 
8 CTB Pull Ups
8 Burpees
* r/r - 5 minutes
AMRAP in 2 minutes of
Squat Clean Thruster 115/75]]></description>
				<content:encoded><![CDATA[AMRAP in 8 minutes of
4 HSPU
8 Russian KBS
12 Straight Leg Abmat Situp
* r/r - 5 minutes
AMRAP in 4 minutes of 
8 CTB Pull Ups
8 Burpees
* r/r - 5 minutes
AMRAP in 2 minutes of
Squat Clean Thruster 115/75]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/08/30/amraps-wod-8-30-11/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
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