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	<title>TheBoltBlog &#187; Coppell personal training</title>
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	<link>https://blog.get-bolt.com</link>
	<description>Get BOLT</description>
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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>Grace</title>
		<link>https://blog.get-bolt.com/2011/11/01/grace/</link>
		<comments>https://blog.get-bolt.com/2011/11/01/grace/#comments</comments>
		<pubDate>Tue, 01 Nov 2011 05:37:32 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Girl WODs]]></category>
		<category><![CDATA[Videos]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Breast Cancer]]></category>
		<category><![CDATA[Coppell personal training]]></category>
		<category><![CDATA[CrossFit Coppell]]></category>
		<category><![CDATA[Foundation 56]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1922</guid>
		<description><![CDATA[Grace
Clean &#038; Jerk 30 reps for time
135/95
---------------------
Don't forget to wear some pink!
<iframe src="http://player.vimeo.com/video/31287366?title=0&#38;byline=0&#38;portrait=0" width="400" height="225" frameborder="0" webkitAllowFullScreen allowFullScreen></iframe>]]></description>
				<content:encoded><![CDATA[Grace
Clean &#038; Jerk 30 reps for time
135/95
---------------------
Don't forget to wear some pink!
<iframe src="http://player.vimeo.com/video/31287366?title=0&#38;byline=0&#38;portrait=0" width="400" height="225" frameborder="0" webkitAllowFullScreen allowFullScreen></iframe>]]></content:encoded>
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		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>WOD 9.2.11</title>
		<link>https://blog.get-bolt.com/2011/09/02/wod-9-2-11/</link>
		<comments>https://blog.get-bolt.com/2011/09/02/wod-9-2-11/#comments</comments>
		<pubDate>Fri, 02 Sep 2011 05:55:08 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Carrollton CrossFit]]></category>
		<category><![CDATA[Coppell Gym]]></category>
		<category><![CDATA[Coppell personal training]]></category>
		<category><![CDATA[Irving Fitness]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1678</guid>
		<description><![CDATA[400m Run
3 Rounds of 
--5 Heavy DL
--10 Toes to Bar
--20 Double Unders
400m Run
2 Rounds of 
--5 Heavy DL
--10 TTB
--20 Double Unders
400m Run
--5 Heavy DL
--10 TTB
--20 Double Unders
400m Run
]]></description>
				<content:encoded><![CDATA[400m Run
3 Rounds of 
--5 Heavy DL
--10 Toes to Bar
--20 Double Unders
400m Run
2 Rounds of 
--5 Heavy DL
--10 TTB
--20 Double Unders
400m Run
--5 Heavy DL
--10 TTB
--20 Double Unders
400m Run
]]></content:encoded>
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		<slash:comments>0</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>
		<item>
		<title>WOD 8.16.11</title>
		<link>https://blog.get-bolt.com/2011/08/16/wod-8-16-11/</link>
		<comments>https://blog.get-bolt.com/2011/08/16/wod-8-16-11/#comments</comments>
		<pubDate>Tue, 16 Aug 2011 05:07:57 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell personal training]]></category>
		<category><![CDATA[Coppell Strength and Conditioning]]></category>
		<category><![CDATA[CrossFit Coppell]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1549</guid>
		<description><![CDATA[A1. Front Squats 2-3reps x 5
A2. Ring Dips 12-15 x 5
B. Prone/R/L Plank 1 min x 2
C. 1000m Row or 4 min AirDyne for cals]]></description>
				<content:encoded><![CDATA[A1. Front Squats 2-3reps x 5
A2. Ring Dips 12-15 x 5
B. Prone/R/L Plank 1 min x 2
C. 1000m Row or 4 min AirDyne for cals]]></content:encoded>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>WOD 8.4.11</title>
		<link>https://blog.get-bolt.com/2011/08/04/wod-8-4-11/</link>
		<comments>https://blog.get-bolt.com/2011/08/04/wod-8-4-11/#comments</comments>
		<pubDate>Thu, 04 Aug 2011 05:33:20 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[Coppell personal training]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1484</guid>
		<description><![CDATA[4 Rounds for time
200m Shuttle Run 
12 Front Squats 135/95
6 Wall Walks]]></description>
				<content:encoded><![CDATA[4 Rounds for time
200m Shuttle Run 
12 Front Squats 135/95
6 Wall Walks]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/08/04/wod-8-4-11/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
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