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		<title>Wednesday, May 22nd</title>
		<link>http://www.crossfitcovington.net/wednesday-may-22nd/</link>
		<comments>http://www.crossfitcovington.net/wednesday-may-22nd/#comments</comments>
		<pubDate>Wed, 22 May 2013 01:43:38 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3893</guid>
		<description><![CDATA[Part 1 Strength Max Deadlift 1-1-1-1-1 Rest 90sec b/t sets *Novice/teens 3-3-3-3-3 Part 2 WOD (20 Minute Time Cap) 5 Rounds for Time: 10 Deadlifts 20 Lunges 300m Run (old lap) Adv. 275/185 RX 225/155 Mod 60% of Max CF Mom&#8217;s No maxing out light weight dls lunges Mod 250m row for run if needed]]></description>
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		<title>Tuesday, May 21st</title>
		<link>http://www.crossfitcovington.net/tuesday-may-21st/</link>
		<comments>http://www.crossfitcovington.net/tuesday-may-21st/#comments</comments>
		<pubDate>Tue, 21 May 2013 02:07:51 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3890</guid>
		<description><![CDATA[Part 1 Strength Every 30sec for 3mins 1 Power snatch + 2 OHS @ 80% Part 2 Strength Every 30 Seconds for 3 Minutes 2 Power Cleans (touch and go) + 1 Push Jerk @ 75% Part 3 WOD (20 Minute Time Cap) 50 Box Jumps 24/20 40 KBS (53,35) 30 Snatch 95/65 20 Overhead [...]]]></description>
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		<title>Monday, May 20th</title>
		<link>http://www.crossfitcovington.net/monday-may-20th/</link>
		<comments>http://www.crossfitcovington.net/monday-may-20th/#comments</comments>
		<pubDate>Mon, 20 May 2013 00:43:52 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3888</guid>
		<description><![CDATA[Part 1 Strength Back SquatsPart 1 Strength Back Squats 5&#215;2 @ 85% of Max Rest 60 seconds between sets Part 2 WOD &#8220;Jackie&#8221; 1000m Row 50 Thrusters (45,35) 30 Pull Ups CF Mom&#8217;s Use dumbells for Thruster if Needed d]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Friday, May 17th</title>
		<link>http://www.crossfitcovington.net/friday-may-17th/</link>
		<comments>http://www.crossfitcovington.net/friday-may-17th/#comments</comments>
		<pubDate>Fri, 17 May 2013 02:12:42 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3884</guid>
		<description><![CDATA[Announcement: ALL SATURDAY CLASSES CANCELLED!! Come cheer on our teams at CrossFit Hustle Competition! Part 1 Strength Deadlifts 7&#215;3 (work up to a heavy set of 3 not a Max) Rest 90 seconds between sets Part 2 WOD 3 Rounds for Time: 30 Jumping Squats 20 Pull ups 10 Burpees Advanced  - CTB pull ups [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Thursday May 16th, 2013</title>
		<link>http://www.crossfitcovington.net/thursday-may-16th-2013/</link>
		<comments>http://www.crossfitcovington.net/thursday-may-16th-2013/#comments</comments>
		<pubDate>Thu, 16 May 2013 14:21:40 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3871</guid>
		<description><![CDATA[Announcement:  ALL CLASSES CANCELLED ON SATURDAY DUE TO COMPETITION AT CROSSFIT HUSTLE. We have 4 teams competing! Come and cheer them on! Skills: Pull Ups For 5 Minutes, Every Minute on the Minute (EMOM) Advanced &#8211; 9 RX  - 7 Mod or Novice  - 5 Part 2 WOD 25 Minute AMRAP: 10 Push- Ups 15 [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Wednesday, May 15th</title>
		<link>http://www.crossfitcovington.net/wednesday-may-15th/</link>
		<comments>http://www.crossfitcovington.net/wednesday-may-15th/#comments</comments>
		<pubDate>Wed, 15 May 2013 03:54:58 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3878</guid>
		<description><![CDATA[Part 1 Strength 7&#215;1 Hang Clean and Jerk (heavy as possible) rest 60 Seconds between sets *the cleans should be squat cleans* Part 2 WOD: 3 Rounds For Time: 400m Run 3 Rope Climbs or 10 Ring Rows 7 Clean and Jerks 60% of part 1 CF Mom&#8217;s sub row if needed ring rows use [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>Tuesday, May 14th</title>
		<link>http://www.crossfitcovington.net/tuesday-may-14th/</link>
		<comments>http://www.crossfitcovington.net/tuesday-may-14th/#comments</comments>
		<pubDate>Tue, 14 May 2013 02:28:44 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3875</guid>
		<description><![CDATA[Part 1 Strength Overhead Squat 3-3-3-3-3 (work up to a max) Part 2 WOD: 3 Rounds for Time: 50 Double Unders/150 singles 10 Handstand Push-Ups 10 Toes to Bar CF Moms Sub Row or Run Regular push ups Knees- to-waist]]></description>
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		<slash:comments>3</slash:comments>
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		<title>Monday, May 13th</title>
		<link>http://www.crossfitcovington.net/monday-may-13th/</link>
		<comments>http://www.crossfitcovington.net/monday-may-13th/#comments</comments>
		<pubDate>Mon, 13 May 2013 03:04:18 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3872</guid>
		<description><![CDATA[Part 1 Strength Hang Squat Snatch 7&#215;1 (work up to a 1 rep max) Novice/Teens Hang Power Snatch 7&#215;2 ( heavy but not a max) Part 2 WOD 3 Rounds For Time: 500m Row 10 Burpee Pull ups 10 Power Snatch 60% of part 1 CF Moms Row - sub box push ups and jumping [...]]]></description>
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		<title>Friday, May 10th</title>
		<link>http://www.crossfitcovington.net/friday-may-10th/</link>
		<comments>http://www.crossfitcovington.net/friday-may-10th/#comments</comments>
		<pubDate>Fri, 10 May 2013 02:19:35 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3867</guid>
		<description><![CDATA[Part 1 Strength Bench Press 3&#215;10 @ 70% Rest 2 Minutes between sets Part 2 3 Rounds For Time: 30 Double Unders 15 Handstand Push-Ups 12 Toes-to-Bar 10 Should-to-Overhead Advanced 155,95 Rx 135,75 Intermediate 115,65 Novice 55-75,-35-55 CF Mom&#8217;s Sub 150m Row if needed Push ups sit ups Use DB&#8217;s for overhead]]></description>
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		<slash:comments>1</slash:comments>
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		<item>
		<title>Thursday, May 9th</title>
		<link>http://www.crossfitcovington.net/thursday-may-9th/</link>
		<comments>http://www.crossfitcovington.net/thursday-may-9th/#comments</comments>
		<pubDate>Thu, 09 May 2013 02:49:52 +0000</pubDate>
		<dc:creator>CrossFit Covington</dc:creator>
				<category><![CDATA[WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitcovington.net/?p=3863</guid>
		<description><![CDATA[Part 1 Roxanne Warm Up Part 2 Skill Practice Dips EMOM for 5 Minutes Advanced 10 RX/Intermediate 7 Novice 3-5 WOD: 20 Minutes Odd Minute 10 Calorie Row Even Minute 1 Shuttle Run Skill Class Toes To Bar/Knees to Elbows Squat Snatch with a focus on the high hang Pull and Snatch Balance]]></description>
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		<slash:comments>2</slash:comments>
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