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	<title>CrossFit DuPage &#187; Pull-Up</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>Tuesday-10/12/10</title>
		<link>http://crossfitdupage.com/tuesday-101210/</link>
		<comments>http://crossfitdupage.com/tuesday-101210/#comments</comments>
		<pubDate>Tue, 12 Oct 2010 00:30:01 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Bike]]></category>
		<category><![CDATA[Pull-Up]]></category>
		<category><![CDATA[Push-up]]></category>
		<category><![CDATA[Row]]></category>
		<category><![CDATA[Run]]></category>
		<category><![CDATA[Sit-Up]]></category>
		<category><![CDATA[Squat]]></category>
		<category><![CDATA[Swim]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=1352</guid>
		<description><![CDATA[WOD &#8220;Tabata Something Else&#8221; Complete 8 intervals of 20 seconds of work followed by 10 seconds of rest for the following: Pullups Pushups Situps Squats Endurance WOD Swim, Bike, Run or Row -  4 x 4 minutes at 80% of max effort, 3 min easy recovery between each. 10 min cool down. &#8211; Record distance ...]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Monday-10/11/10</title>
		<link>http://crossfitdupage.com/monday-101110/</link>
		<comments>http://crossfitdupage.com/monday-101110/#comments</comments>
		<pubDate>Mon, 11 Oct 2010 00:00:39 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Handstand Push-up]]></category>
		<category><![CDATA[Power clean]]></category>
		<category><![CDATA[Pull-Up]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=1350</guid>
		<description><![CDATA[WOD 3 Rounds for time: 5 Power Cleans, 185/135 5 HSPU 10 Pullups Endurance WOD Run, Bike, Row, or Swim for 20 min. Record distance covered. Post time/distance to comments.]]></description>
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		<slash:comments>3</slash:comments>
		</item>
		<item>
		<title>Monday</title>
		<link>http://crossfitdupage.com/monday-69/</link>
		<comments>http://crossfitdupage.com/monday-69/#comments</comments>
		<pubDate>Mon, 04 Oct 2010 04:42:27 +0000</pubDate>
		<dc:creator>nate</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Pull-Up]]></category>
		<category><![CDATA[Push-up]]></category>
		<category><![CDATA[Sit-Up]]></category>
		<category><![CDATA[Squat]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=1309</guid>
		<description><![CDATA[WOD &#8220;Angie&#8221; For time: 100 Pullups 100 Pushups 100 Situps 100 Squats Exercises must be completed in order. CFD Endurance WOD At least 3 hours after strength and conditioning WOD, complete the following: 15 min warm up (includes bear crawl stretch, plus running gait drills and at least 1 mile of running at a brisk ...]]></description>
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		<slash:comments>1</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>Friday</title>
		<link>http://crossfitdupage.com/friday-65/</link>
		<comments>http://crossfitdupage.com/friday-65/#comments</comments>
		<pubDate>Fri, 17 Sep 2010 03:06:57 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Pull-Up]]></category>
		<category><![CDATA[Push-up]]></category>
		<category><![CDATA[Row]]></category>
		<category><![CDATA[Sit-Up]]></category>
		<category><![CDATA[Squat]]></category>
		<category><![CDATA[Tabata]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=1052</guid>
		<description><![CDATA[WOD Tabata This! Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the ...]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Monday</title>
		<link>http://crossfitdupage.com/monday-62/</link>
		<comments>http://crossfitdupage.com/monday-62/#comments</comments>
		<pubDate>Mon, 09 Aug 2010 04:08:29 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Pull-Up]]></category>
		<category><![CDATA[Thruster]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=932</guid>
		<description><![CDATA[WOD &#8220;Fran&#8221; 21-15-9 95lb Thruster Pull-up]]></description>
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		<slash:comments>1</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>Wednesday</title>
		<link>http://crossfitdupage.com/wednesday-60/</link>
		<comments>http://crossfitdupage.com/wednesday-60/#comments</comments>
		<pubDate>Wed, 23 Jun 2010 02:45:57 +0000</pubDate>
		<dc:creator>john</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Handstand Push-up]]></category>
		<category><![CDATA[Pistol]]></category>
		<category><![CDATA[Pull-Up]]></category>
		<category><![CDATA[Push-up]]></category>
		<category><![CDATA[Squat]]></category>

		<guid isPermaLink="false">http://crossfitdupage.com/?p=779</guid>
		<description><![CDATA[WOD &#8220;Cindy&#8221; Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR &#8220;Mary&#8221; Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups]]></description>
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		<slash:comments>0</slash:comments>
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