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	<title>CrossFit DuPage &#187; Box Jump</title>
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	<link>http://crossfitdupage.com</link>
	<description>850 N DuPage Ave Unit 1 - Lombard, Illinois 60148 - (630)940-8353 - info@crossfitdupage.com</description>
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		<title>Friday-10/15/10</title>
		<link>http://crossfitdupage.com/friday-101510/</link>
		<comments>http://crossfitdupage.com/friday-101510/#comments</comments>
		<pubDate>Fri, 15 Oct 2010 03:00:58 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Bike]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[Kettlebell Swing]]></category>
		<category><![CDATA[Row]]></category>
		<category><![CDATA[Run]]></category>
		<category><![CDATA[Swim]]></category>
		<category><![CDATA[Wall Ball]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=1358</guid>
		<description><![CDATA[WOD AMRAP in 20 minutes of: 5 Box Jumps 10 Kettlebell Swings 15 Wallball Reps increase by 1 every round. Post rounds completed to comments. Endurance WOD Swim, Bike, Run, or Row &#8211; TT -25 min at 85-90% effort. Record distance. If rowing &#8211; complete 3000-5000 meters, depending on skill level.]]></description>
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		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Thursday</title>
		<link>http://crossfitdupage.com/thursday-68/</link>
		<comments>http://crossfitdupage.com/thursday-68/#comments</comments>
		<pubDate>Thu, 30 Sep 2010 03:14:30 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[double-under]]></category>
		<category><![CDATA[Pull-Up]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=1093</guid>
		<description><![CDATA[WOD As many rounds as possible in 20 minutes of: 15 Box Jumps 15 Double Unders 15 Pull Ups]]></description>
		<wfw:commentRss>http://crossfitdupage.com/thursday-68/feed/</wfw:commentRss>
		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Thursday, Post workout nutrition and Hero WOD</title>
		<link>http://crossfitdupage.com/thursday-post-workout-nutrition-and-hero-wod/</link>
		<comments>http://crossfitdupage.com/thursday-post-workout-nutrition-and-hero-wod/#comments</comments>
		<pubDate>Thu, 29 Jul 2010 02:52:59 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[Deadlift]]></category>
		<category><![CDATA[Pull-Up]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=897</guid>
		<description><![CDATA[A few things: First, I thought this picture was awesome because he looks like Kenny Powers. Second, because it just perfectly summarizes this article: http://www.johnberardi.com/articles/training/recovery.htm If it doesn&#8217;t make a ton of sense, let me break it down for you. When it comes to recovery, post workout nutrition can make a big difference. The best ...]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Saturday</title>
		<link>http://crossfitdupage.com/saturday-56/</link>
		<comments>http://crossfitdupage.com/saturday-56/#comments</comments>
		<pubDate>Sat, 24 Jul 2010 03:26:41 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[Push Press]]></category>
		<category><![CDATA[Row]]></category>
		<category><![CDATA[Sumo Deadlift High Pull]]></category>
		<category><![CDATA[Wall Ball]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=881</guid>
		<description><![CDATA[Register for Fight Gone Bad 5. WOD &#8220;Fight Gone Bad&#8221; In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box ...]]></description>
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		<slash:comments>2</slash:comments>
		</item>
		<item>
		<title>Tuesday</title>
		<link>http://crossfitdupage.com/tuesday-61/</link>
		<comments>http://crossfitdupage.com/tuesday-61/#comments</comments>
		<pubDate>Tue, 13 Jul 2010 02:31:14 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Back Extensions]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Double-unders]]></category>
		<category><![CDATA[Jumping Pull-ups]]></category>
		<category><![CDATA[Kettlebell Swings]]></category>
		<category><![CDATA[Knees-to-Elbows]]></category>
		<category><![CDATA[Push Press]]></category>
		<category><![CDATA[Walking Lunge]]></category>
		<category><![CDATA[Wall-ball Shots]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=843</guid>
		<description><![CDATA[&#8220;Filthy Fifty&#8221; For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Thursday</title>
		<link>http://crossfitdupage.com/thursday-51/</link>
		<comments>http://crossfitdupage.com/thursday-51/#comments</comments>
		<pubDate>Thu, 27 May 2010 02:55:49 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[Deadlift]]></category>
		<category><![CDATA[Row]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=694</guid>
		<description><![CDATA[WOD Deadlift 5-4-3-2-1 Rest 5 Minutes 50 Box Jumps, 20&#8243;, for time Rest 5 minutes Row 1K]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Saturday</title>
		<link>http://crossfitdupage.com/saturday-41/</link>
		<comments>http://crossfitdupage.com/saturday-41/#comments</comments>
		<pubDate>Sat, 13 Mar 2010 05:01:23 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[Push Press]]></category>
		<category><![CDATA[Row]]></category>
		<category><![CDATA[Sumo Deadlift High Pull]]></category>
		<category><![CDATA[Wall Ball]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=448</guid>
		<description><![CDATA[WOD &#8220;Fight Gone Bad&#8221; In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20&#8243; box (Reps) Push-press: 75 ...]]></description>
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		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Thursday</title>
		<link>http://crossfitdupage.com/thursday-40/</link>
		<comments>http://crossfitdupage.com/thursday-40/#comments</comments>
		<pubDate>Thu, 25 Feb 2010 03:46:08 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Box Jump]]></category>
		<category><![CDATA[Sumo Deadlift High Pull]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=385</guid>
		<description><![CDATA[WOD 21-18-15-12-9-6-3  Sumo Deadlift High Pull 95/65 3-6-9-12-15-18-21   Box Jump 24&#8243; Post time to comments.]]></description>
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		<slash:comments>0</slash:comments>
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