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	<title>CrossFit DuPage &#187; WOD</title>
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		<title>Thursday</title>
		<link>http://crossfitdupage.com/thursday-106/</link>
		<comments>http://crossfitdupage.com/thursday-106/#comments</comments>
		<pubDate>Thu, 07 Jul 2011 05:01:03 +0000</pubDate>
		<dc:creator>nate</dc:creator>
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		<description><![CDATA[WOD Press 5-5-5 5 Rounds for time: 10 Pullups 10 Burpees]]></description>
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		<title>Wednesday</title>
		<link>http://crossfitdupage.com/wednesday-110/</link>
		<comments>http://crossfitdupage.com/wednesday-110/#comments</comments>
		<pubDate>Wed, 06 Jul 2011 05:01:07 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD Power Clean 3-3-3-3-3 BONUS FINISHER! &#8220;Bottom-to-bottom&#8221; Tabata Squats]]></description>
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		<title>Friday</title>
		<link>http://crossfitdupage.com/friday-102/</link>
		<comments>http://crossfitdupage.com/friday-102/#comments</comments>
		<pubDate>Fri, 01 Jul 2011 05:01:51 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD 3 Rounds: 15 kettlebell swings 15 clapping pushups 10 broad jumps (jump the length of a black mat, approx. 6 ft.) Endurance WOD Death by 10 meters. Start running 10 meters on the minute. Add 10 meters every minute. So, start with a 10 meter run, wait untill it hits the minute, then do ...]]></description>
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		<title>Thursday</title>
		<link>http://crossfitdupage.com/thursday-104/</link>
		<comments>http://crossfitdupage.com/thursday-104/#comments</comments>
		<pubDate>Thu, 30 Jun 2011 05:01:16 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD 10 Rounds: 3 &#8220;Ground to overhead&#8221; 135/95 10 Wallball Endurance WOD Choose one of the following: Run &#8211; pick a 3 mile course. Then run 30 seconds fast/90 seconds jog to complete the entire 3 miles. Count how many times it takes you to do that set. Bike &#8211; pick a 10 mile course ...]]></description>
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		<title>Wednesday</title>
		<link>http://crossfitdupage.com/wednesday-109/</link>
		<comments>http://crossfitdupage.com/wednesday-109/#comments</comments>
		<pubDate>Wed, 29 Jun 2011 05:01:53 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD 400m Run 15 Pullups 9 Burpees 400m Run 12 Pullups 12 Burpees 400m Run 9 Pullups 15 Burpees Endurance WOD Off]]></description>
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		<title>Tuesday</title>
		<link>http://crossfitdupage.com/tuesday-108/</link>
		<comments>http://crossfitdupage.com/tuesday-108/#comments</comments>
		<pubDate>Tue, 28 Jun 2011 05:01:06 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD Deadlift 1-1-1-1-1 3 Sets of Max Pullups, if you can do more than 10 unbroken, add weight. Endurance WOD Choose one of the following: Swim 15 – 25 x 50 m/y on 1:00, hold within 3-5 seconds Bike 4 – 8 x 1M, spin/rest 90 seconds, hold within 3-5 seconds Run 3 – 6 ...]]></description>
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		<title>Monday</title>
		<link>http://crossfitdupage.com/monday-105/</link>
		<comments>http://crossfitdupage.com/monday-105/#comments</comments>
		<pubDate>Mon, 27 Jun 2011 05:01:31 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD 3 Rounds for time: 21 Box Jumps 21 Thrusters, 45lbs 21 Situps Endurance WOD Choose ONE of the following sports: Swim -1000m @ 85% of 800m TT Pace Bike:- 20M @ 85% of 12M TT Pace Run: 10k TT (That&#8217;s right, a 10k)]]></description>
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		<title>Saturday</title>
		<link>http://crossfitdupage.com/saturday-94/</link>
		<comments>http://crossfitdupage.com/saturday-94/#comments</comments>
		<pubDate>Sat, 25 Jun 2011 14:37:21 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Team WOD]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Friday</title>
		<link>http://crossfitdupage.com/friday-101/</link>
		<comments>http://crossfitdupage.com/friday-101/#comments</comments>
		<pubDate>Fri, 24 Jun 2011 05:01:31 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD 21-15-9 Right arm DB Snatch Pullups Left arm DB Snatch Pushups Endurance WOD Off]]></description>
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		<title>Thursday</title>
		<link>http://crossfitdupage.com/thursday-103/</link>
		<comments>http://crossfitdupage.com/thursday-103/#comments</comments>
		<pubDate>Thu, 23 Jun 2011 05:01:04 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[WOD 5X400m Run, rest as needed between efforts. If the weather sucks, then it will be 500m Rows. Post fastest and slowest times to comments. Endurance WOD Swim &#8211; 500 meter TT or Row &#8211; 2000 meter TT]]></description>
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