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	<title>TheBoltBlog &#187; Coppell Strength Training</title>
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		<title>WOD 12.2.11</title>
		<link>https://blog.get-bolt.com/2011/12/02/wod-12-2-11/</link>
		<comments>https://blog.get-bolt.com/2011/12/02/wod-12-2-11/#comments</comments>
		<pubDate>Fri, 02 Dec 2011 06:01:35 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Strength Training]]></category>
		<category><![CDATA[CrossFit Coppell]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2020</guid>
		<description><![CDATA[A. Push Press 3-3-3-3
B. Max Rep Dead Hang Pull Ups x 2
C1. BB Overhead Carry 40m x 4; r/r-10s
C2. 8 Candlestick-Burpees x 4; r/r-1min
+
Shoulder Mobility]]></description>
				<content:encoded><![CDATA[A. Push Press 3-3-3-3
B. Max Rep Dead Hang Pull Ups x 2
C1. BB Overhead Carry 40m x 4; r/r-10s
C2. 8 Candlestick-Burpees x 4; r/r-1min
+
Shoulder Mobility]]></content:encoded>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>WOD 8.2.11</title>
		<link>https://blog.get-bolt.com/2011/08/02/wod-8-2-11/</link>
		<comments>https://blog.get-bolt.com/2011/08/02/wod-8-2-11/#comments</comments>
		<pubDate>Tue, 02 Aug 2011 05:44:00 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Strength Training]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1466</guid>
		<description><![CDATA[A. EMOTM for 12 min -2 Jumping Squats @ 55% 1RM
B. KB Single Leg RDL 3x8e
C. Strict Pull Up Ladder x 2; r/r - 3min
D. 100 Hollow Rocks - <a href="http://blog.get-bolt.com/2011/04/19/diane-hollow-rocks/">Compare to 4.19.11</a>
------------------
Janet well on her way to 50 unbroken double unders]]></description>
				<content:encoded><![CDATA[A. EMOTM for 12 min -2 Jumping Squats @ 55% 1RM
B. KB Single Leg RDL 3x8e
C. Strict Pull Up Ladder x 2; r/r - 3min
D. 100 Hollow Rocks - <a href="http://blog.get-bolt.com/2011/04/19/diane-hollow-rocks/">Compare to 4.19.11</a>
------------------
Janet well on her way to 50 unbroken double unders]]></content:encoded>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>WOD 7.1.11</title>
		<link>https://blog.get-bolt.com/2011/07/01/wod-7-1-11/</link>
		<comments>https://blog.get-bolt.com/2011/07/01/wod-7-1-11/#comments</comments>
		<pubDate>Fri, 01 Jul 2011 05:22:21 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Strength Training]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1269</guid>
		<description><![CDATA[A1. Deadlift 5x5
A2. Ring Push Ups AMRAP-2; r/r-3min
B. 100 Abmat Sit ups AFAP - <a href="http://blog.get-bolt.com/2011/03/30/an-ants-eye-view-of-crossfit-bolt/">Compare to 3.30.11</a>
+
Posterior Mobility
]]></description>
				<content:encoded><![CDATA[A1. Deadlift 5x5
A2. Ring Push Ups AMRAP-2; r/r-3min
B. 100 Abmat Sit ups AFAP - <a href="http://blog.get-bolt.com/2011/03/30/an-ants-eye-view-of-crossfit-bolt/">Compare to 3.30.11</a>
+
Posterior Mobility
]]></content:encoded>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>WOD 6.7.11</title>
		<link>https://blog.get-bolt.com/2011/06/07/wod-6-7-11/</link>
		<comments>https://blog.get-bolt.com/2011/06/07/wod-6-7-11/#comments</comments>
		<pubDate>Tue, 07 Jun 2011 05:48:12 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Strength Training]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Fitness]]></category>
		<category><![CDATA[Coppell Strength Training]]></category>
		<category><![CDATA[CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=1134</guid>
		<description><![CDATA[A1. Front Squat 2-3 reps x 4
A2. Dead Hang KTE 12-15 x 4; r/r-4min
B. KB Single Leg RDL 3x8e; r/r-90s
C1. 30 Double Unders x 4; r/r-10s
C2. 21 KB Swing (unbroken) x 4; r/r-60s]]></description>
				<content:encoded><![CDATA[A1. Front Squat 2-3 reps x 4
A2. Dead Hang KTE 12-15 x 4; r/r-4min
B. KB Single Leg RDL 3x8e; r/r-90s
C1. 30 Double Unders x 4; r/r-10s
C2. 21 KB Swing (unbroken) x 4; r/r-60s]]></content:encoded>
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		<slash:comments>0</slash:comments>
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