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	<title>CrossFit Survival</title>
	<link>http://crossfitsurvival.com</link>
	<description>Better Fitness Equals Better Survival</description>
	<lastBuildDate>Fri, 18 May 2012 06:05:13 +0000</lastBuildDate>
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		<description><![CDATA[cf survival plan of the day 1 r/m box squat followed by: 1 x 20 glute bridge 2 x max asst. glute ham raises 3 x 50 yard prowler walk wod: accomplish 1 25 unbroken wall balls or 21 unbroken &#8230; <a href="http://crossfitsurvival.com/2012/05/18/2408/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/18/2408/</link>
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		<title></title>
		<description><![CDATA[wod for time: 10-9-8-7-6-5-4-3-2-1 box jumps mtoh push ups ctd double unders followed by: rolling out &#160; UPCOMING EVENTS &#160; MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING NEW BODY FAT LOSS CONTEST STARTS MAY 21! &#160; MAY 26 MT. &#8230; <a href="http://crossfitsurvival.com/2012/05/17/2405/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/17/2405/</link>
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		<title></title>
		<description><![CDATA[wod &#8220;diane&#8221; 21-15-9 deadlift   m 225/w 155 hspu followed by: one mile run for time &#160; UPCOMING EVENTS &#160; MAY 18 IN HOUSE AND HYDROSTATIC BODYFAT TESTING NEW BODY FAT LOSS CONTEST STARTS MAY 21! &#160; MAY 26 MT. WILSON &#8230; <a href="http://crossfitsurvival.com/2012/05/16/2402/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/16/2402/</link>
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		<title></title>
		<description><![CDATA[wod press 1 r/m 3 x 5 j/m floor press followed by: 5 round for time 5 speed squat 55-65% 1 r/m 50 yards prowler push m180/w140 10 hanging knees to elbows 10 lunges m45/w25 &#160; UPCOMING EVENTS &#160; MAY &#8230; <a href="http://crossfitsurvival.com/2012/05/15/2396/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/15/2396/</link>
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		<title>No Room for Excuses</title>
		<description><![CDATA[&#160; Here are two women who &#8220;get it&#8221;! Happy Monday! I posted this to my Facebook page a few days back, but I sincerely feel it needs to be highlighted here as well. This is a brilliant article on the &#8230; <a href="http://crossfitsurvival.com/2012/05/14/no-room-for-excuses/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/14/no-room-for-excuses/</link>
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		<description><![CDATA[cf survival wod find 3 r/m box squat find 1 r/m clean followed by: 3 rounds / 1 min each station iso bar overhead hold max lunges 45m/25w hanging toes to bar upcoming important stuff Bodyfat testing via truck friday, &#8230; <a href="http://crossfitsurvival.com/2012/05/11/2382/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/11/2382/</link>
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		<title></title>
		<description><![CDATA[cf survival wod bench press close grip 1 r/m find max reps dips (if more than 15, find 3 r/m max weighted dip) followed by: amrap 10 200 m row 10 pendlay rows 60% 1 r/m bench (emphasize lats) *6 &#8230; <a href="http://crossfitsurvival.com/2012/05/10/2379/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/10/2379/</link>
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		<title></title>
		<description><![CDATA[cf survival wod intermediate/advanced must complete each set within :06 secs. beginners must complete each set within :10 secs. 15 x 25 yard sprint after med. ball toss with a :30 secs rest between sprints upcoming important stuff Bodyfat testing &#8230; <a href="http://crossfitsurvival.com/2012/05/09/2371/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/09/2371/</link>
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		<title></title>
		<description><![CDATA[&#160; cf survival wod 10 x 2 box squats 60% 1 r/m followed by: amrap 15 30 secs. wall sit 50 yrad prowler walk m 180/w 140 45 secs. plank hold 20 box jumps 24/20 &#160; upcoming important stuff Bodyfat &#8230; <a href="http://crossfitsurvival.com/2012/05/08/2364/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/08/2364/</link>
			</item>
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		<title>Team Magnum Strikes Again!!!</title>
		<description><![CDATA[YAHOO! TEAM MAGNUM LEFT A MARK AT YESTERDAY&#8217;S VERDUGO HILLS 10K RACE WINNING 5 MEDALS!!! LISA TRINH, 2ND PLACE AGE GROUP, 1:02.40 GREG AKMAKJIAN, 2ND PLACE AGE GROUP, 55:38 MARYANN TAYLOR, 2ND PLACE AGE GROUP, 1:04.25 SHANNON FRANKLIN, 3RD PLACE &#8230; <a href="http://crossfitsurvival.com/2012/05/07/team-magnum-strikes-again/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<link>http://crossfitsurvival.com/2012/05/07/team-magnum-strikes-again/</link>
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