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	<title>Crossfit Downtown Winston</title>
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		<title>Fri. 18th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/18/fri-18th-may-2012/</link>
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		<pubDate>Fri, 18 May 2012 06:16:21 +0000</pubDate>
		<dc:creator>hana</dc:creator>
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		<description><![CDATA[Lift &#8211; Squat Clean 1rm 12 x Squat Cleans, 10 x Ab rolls, 6 x Squat Cleans, 15 x Ab rolls, 3 x Squat Cleans, 20 x Ab rolls.]]></description>
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		<title>Thurs. 17th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/17/thurs-17th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/17/thurs-17th-may-2012/#comments</comments>
		<pubDate>Thu, 17 May 2012 07:08:26 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3927</guid>
		<description><![CDATA[Lift &#8211; FS 3rm 5 rft: Run 200m, 15 x Wallballs, 15 x Sit-ups.]]></description>
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		<title>Wed. 16th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/16/wed-16th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/16/wed-16th-may-2012/#comments</comments>
		<pubDate>Wed, 16 May 2012 06:44:18 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3925</guid>
		<description><![CDATA[Lift &#8211; Push Press 1rm 4 rft: 9 x Thrusters (60/40Kg), 12 x Chest to bar pull-ups, 15 x HSPU.]]></description>
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		<title>Tues. 15th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/15/tues-15th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/15/tues-15th-may-2012/#comments</comments>
		<pubDate>Tue, 15 May 2012 06:32:33 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3922</guid>
		<description><![CDATA[Lift &#8211; Goodmornings 6&#215;5 Amrap 12: 10 x KB swings (1 or 2 Pood), 10 x Pull-ups, 10 x OH lunges (15Kg plate). &#160;]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Mon. 14th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/14/mon-14th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/14/mon-14th-may-2012/#comments</comments>
		<pubDate>Mon, 14 May 2012 06:28:35 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3919</guid>
		<description><![CDATA[Lift &#8211; Bench press 5&#215;5 3rft: 10 x OH Sit-ups (15Kg plate), 15 x Hand release push-ups, 50 x Double Unders.]]></description>
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		<title>Fri. 11th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/11/fri-11th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/11/fri-11th-may-2012/#comments</comments>
		<pubDate>Fri, 11 May 2012 07:51:00 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3905</guid>
		<description><![CDATA[Lift &#8211; FS 5&#215;3 - run 800m, 50 x Sit-ups, 40 x Wallballs, 30 x PJ (45/25Kg), 20 x KB Swings, 10 x Toes to Bar.]]></description>
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		<title>Thurs. 10th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/10/thurs-10th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/10/thurs-10th-may-2012/#comments</comments>
		<pubDate>Thu, 10 May 2012 07:47:17 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://crossfitdowntownwinston.com/?p=3902</guid>
		<description><![CDATA[Lift &#8211; Bench Press 5&#215;5 - 3rft: 30 x Squats, 15 x Box Jumps, 8 x Hang Power Cleans (60/40Kg).]]></description>
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		<title>Wed. 9th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/09/wed-9th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/09/wed-9th-may-2012/#comments</comments>
		<pubDate>Wed, 09 May 2012 07:41:29 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Lift &#8211; OHS 5&#215;5 - &#8220;Bodyweight Gone Bad&#8221; 1 min of: Push-up, Sit-up, Squat, Pull-up. Rest 1 min. Do 3 rounds.]]></description>
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		<title>Tues. 8th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/08/tues-8th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/08/tues-8th-may-2012/#comments</comments>
		<pubDate>Tue, 08 May 2012 07:39:08 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Lift &#8211; Behind the neck press 5&#215;3 - Amrap 8: 8 x DB Snatch (55/35Kg), 8 x Pull-ups.]]></description>
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		<title>Mon. 7th May 2012</title>
		<link>http://crossfitdowntownwinston.com/2012/05/06/mon-7th-may-2012/</link>
		<comments>http://crossfitdowntownwinston.com/2012/05/06/mon-7th-may-2012/#comments</comments>
		<pubDate>Sun, 06 May 2012 17:38:24 +0000</pubDate>
		<dc:creator>hana</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Lift &#8211; Hang power Snatch. ( go to 75% 1rm). - AMRAP 20: Run 400m, 10 x Burpees, 10 x Renegade Rows.]]></description>
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