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	<title>TheBoltBlog &#187; Irving CrossFit</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>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>WOD 12.23.11</title>
		<link>https://blog.get-bolt.com/2011/12/23/wod-12-23-11/</link>
		<comments>https://blog.get-bolt.com/2011/12/23/wod-12-23-11/#comments</comments>
		<pubDate>Fri, 23 Dec 2011 06:23:28 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[CrossFit Carrollton]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2098</guid>
		<description><![CDATA[4 Rounds For Time
25 Double Unders
20 Overhead Lunges
15 KB SDHP
10 Burpee Box Jumps
---------------------
HOODIES for the Holidays!!]]></description>
				<content:encoded><![CDATA[4 Rounds For Time
25 Double Unders
20 Overhead Lunges
15 KB SDHP
10 Burpee Box Jumps
---------------------
HOODIES for the Holidays!!]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/12/23/wod-12-23-11/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Snatch Work-WOD 12.13.11</title>
		<link>https://blog.get-bolt.com/2011/12/13/snatch-work-wod-12-13-11/</link>
		<comments>https://blog.get-bolt.com/2011/12/13/snatch-work-wod-12-13-11/#comments</comments>
		<pubDate>Tue, 13 Dec 2011 06:33:28 +0000</pubDate>
		<dc:creator><![CDATA[Matt]]></dc:creator>
				<category><![CDATA[Olympic Lifting]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[Coppell Olympic Lifitng]]></category>
		<category><![CDATA[CrossFit BOLT]]></category>
		<category><![CDATA[CrossFit Coppell]]></category>
		<category><![CDATA[Irving CrossFit]]></category>

		<guid isPermaLink="false">http://blog.get-bolt.com/?p=2055</guid>
		<description><![CDATA[5 sets Snatch BB Complex
SLO+SRDL+HPS x (3+2+2)
+
800m Run x 2
full r/r
<iframe src="http://player.vimeo.com/video/33567975?byline=0&#38;portrait=0" width="540" height="304" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe>]]></description>
				<content:encoded><![CDATA[5 sets Snatch BB Complex
SLO+SRDL+HPS x (3+2+2)
+
800m Run x 2
full r/r
<iframe src="http://player.vimeo.com/video/33567975?byline=0&#38;portrait=0" width="540" height="304" frameborder="0" webkitAllowFullScreen mozallowfullscreen allowFullScreen></iframe>]]></content:encoded>
			<wfw:commentRss>https://blog.get-bolt.com/2011/12/13/snatch-work-wod-12-13-11/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<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>
			<wfw:commentRss>https://blog.get-bolt.com/2011/12/02/wod-12-2-11/feed/</wfw:commentRss>
		<slash:comments>1</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>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>
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