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	<title>Ragin Crossfit</title>
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		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3362</link>
		<comments>http://www.ragincrossfit.com/archives/3362#comments</comments>
		<pubDate>Sun, 19 May 2013 05:01:12 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[Rest Day GYM CLOSED Anyone ever see Bark chillin at the gym?]]></description>
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		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3357</link>
		<comments>http://www.ragincrossfit.com/archives/3357#comments</comments>
		<pubDate>Sat, 18 May 2013 07:06:36 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[Makeup Day/Open Gym &#8220;Oh my, I&#8217;m graduating from ULL today&#8221;, says Coach Dale Congrats from all your friends at Ragin CrossFit!!!]]></description>
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		<slash:comments>1</slash:comments>
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		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3353</link>
		<comments>http://www.ragincrossfit.com/archives/3353#comments</comments>
		<pubDate>Fri, 17 May 2013 05:02:52 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Front Squat]]></category>
		<category><![CDATA[heavy ropes]]></category>
		<category><![CDATA[KB Swings]]></category>

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		<description><![CDATA[3 rounds for max reps: -1 minute at each station (1 min rest between rounds) Stations: -heavy ropes -kb swings (53/35) -Front Squats (75/55) -burpees Garret aka G-man aka duck butter just hanging out!!]]></description>
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		<slash:comments>11</slash:comments>
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		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3345</link>
		<comments>http://www.ragincrossfit.com/archives/3345#comments</comments>
		<pubDate>Thu, 16 May 2013 05:01:26 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[Box Jumps]]></category>
		<category><![CDATA[DB Snatch]]></category>

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		<description><![CDATA[Mobility -then- Metabolic conditioning: amrap in 10 minutes -10 DB snatches (50/30) -10 box jumps (24&#8243;/20&#8243;) We are enforcing a few new rules.  With as many people that come through the gym a day it makes it really hard on the coaches to do their job and have to pick up after everyone.  Please pick [...]]]></description>
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		<slash:comments>27</slash:comments>
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		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3342</link>
		<comments>http://www.ragincrossfit.com/archives/3342#comments</comments>
		<pubDate>Wed, 15 May 2013 05:01:28 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[broad jump]]></category>
		<category><![CDATA[Double- Unders]]></category>
		<category><![CDATA[Goblet Squats]]></category>
		<category><![CDATA[toes2bar]]></category>

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		<description><![CDATA[Skill: Toes 2 bar Metabolic Conditioning: 5 rounds for time: -100 ft broad jump -10 toes to bar -15 goblet squats (53/35) -20 double unders CF kids summer camp details coming soon!!]]></description>
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		<slash:comments>27</slash:comments>
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		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3337</link>
		<comments>http://www.ragincrossfit.com/archives/3337#comments</comments>
		<pubDate>Tue, 14 May 2013 05:01:22 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[Clean & Jerk]]></category>
		<category><![CDATA[Mountain Climbers]]></category>
		<category><![CDATA[Sit-ups]]></category>

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		<description><![CDATA[Strength: 3-3-3-3-3 Clean &#38; Jerk Metabolic Conditioning 21-15-9 reps for time: -clean &#38; jerks (135/95) -anchored sit ups w/medball (30/20) -Mountain climbers (L+R=1) Is that a smile Kaelyn?? By far the best burpee picture all day!!]]></description>
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		<slash:comments>36</slash:comments>
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		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3326</link>
		<comments>http://www.ragincrossfit.com/archives/3326#comments</comments>
		<pubDate>Mon, 13 May 2013 05:01:05 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[400 M Run]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Muscle-up]]></category>

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		<description><![CDATA[Skill: Muscle-up Metabolic Conditioning: For time: -400 M run -30 burpee muscle ups -400 M run *Scale will be Burpee pullups, or burpee jumping pullups* HUGE thanks to everyone who came out to support our competition.  We truly have a great group of people at Ragin CrossFit!!  We had 27 teams signed up.  Really proud [...]]]></description>
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		<slash:comments>77</slash:comments>
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		<item>
		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3319</link>
		<comments>http://www.ragincrossfit.com/archives/3319#comments</comments>
		<pubDate>Sun, 12 May 2013 05:01:12 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[Rest Day GYM CLOSED]]></description>
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		<slash:comments>85</slash:comments>
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		<item>
		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3315</link>
		<comments>http://www.ragincrossfit.com/archives/3315#comments</comments>
		<pubDate>Sat, 11 May 2013 05:01:01 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

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		<description><![CDATA[IN GYM PARTNER COMPETITION TODAY!!! Check in starts at: 9:00 am First heat begins at: 10:30 am Evan and Desiree Himel doing some partner Wallballs]]></description>
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		<slash:comments>38</slash:comments>
		</item>
		<item>
		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3311</link>
		<comments>http://www.ragincrossfit.com/archives/3311#comments</comments>
		<pubDate>Fri, 10 May 2013 05:01:03 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[Box Jumps]]></category>
		<category><![CDATA[Rope Climbs]]></category>
		<category><![CDATA[Thrusters]]></category>

		<guid isPermaLink="false">http://www.ragincrossfit.com/?p=3311</guid>
		<description><![CDATA[ATTENTION: Dont forget that gym is not opened this Saturday for Makeup Day.  We will be holding the in gym partner competition.  Check in starts at 9:00 am and first heat begins at 10:30 am. Skill: Rope climb Partner wod Amrap in 17 minutes: -3 rope climbs -7 thrusters (135/95) -14 Box jumps (30”/24”) (while [...]]]></description>
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		<slash:comments>52</slash:comments>
		</item>
		<item>
		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3306</link>
		<comments>http://www.ragincrossfit.com/archives/3306#comments</comments>
		<pubDate>Thu, 09 May 2013 05:01:37 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[Burpees]]></category>

		<guid isPermaLink="false">http://www.ragincrossfit.com/?p=3306</guid>
		<description><![CDATA[Mobility -then- &#8220;Death by burpee&#8221; Coach Dales nutrition class]]></description>
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		<slash:comments>36</slash:comments>
		</item>
		<item>
		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3300</link>
		<comments>http://www.ragincrossfit.com/archives/3300#comments</comments>
		<pubDate>Wed, 08 May 2013 05:01:51 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[power snatch]]></category>
		<category><![CDATA[row]]></category>
		<category><![CDATA[run]]></category>

		<guid isPermaLink="false">http://www.ragincrossfit.com/?p=3300</guid>
		<description><![CDATA[Strength: Power Snatch (working with light weight focusing on form) Metabolic Conditioning: -500 M row -30 power snatches (75/45) -400 M run -20 power snatches (75/45) -500 M row -10 power snatches (75/45) -400 M row Erika executing a front squat with excellent form!!]]></description>
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		<slash:comments>134</slash:comments>
		</item>
		<item>
		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3297</link>
		<comments>http://www.ragincrossfit.com/archives/3297#comments</comments>
		<pubDate>Tue, 07 May 2013 05:01:22 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[Air Squats]]></category>
		<category><![CDATA[Front Squat]]></category>
		<category><![CDATA[Powerclean]]></category>
		<category><![CDATA[Push-ups]]></category>
		<category><![CDATA[shoulder 2 overhead]]></category>

		<guid isPermaLink="false">http://www.ragincrossfit.com/?p=3297</guid>
		<description><![CDATA[Strength: Complex: Powerclean-Front Squat-Jerk (athlete will work up to a 1RM) *May not squat clean, or thruster* Metabolic Conditioning: 3 rounds: amrap in 5 min: -1 complex (155/115) -5 pushups -10 air squats -run to road and back *1 minute rest between rounds* Quick shout out to Kyli Butler.  A close friend of mine who [...]]]></description>
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		<slash:comments>56</slash:comments>
		</item>
		<item>
		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3292</link>
		<comments>http://www.ragincrossfit.com/archives/3292#comments</comments>
		<pubDate>Mon, 06 May 2013 05:01:27 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[WODS]]></category>
		<category><![CDATA[Double- Unders]]></category>
		<category><![CDATA[Lunges]]></category>
		<category><![CDATA[Pull-ups]]></category>

		<guid isPermaLink="false">http://www.ragincrossfit.com/?p=3292</guid>
		<description><![CDATA[Skill: Pullups Metabolic Conditioning: 5 rounds for time: -10 pullups -15 jumping lunges -20 Double Unders -100 ft. bear crawl Great Ladies Class yesterday!!!!!!]]></description>
		<wfw:commentRss>http://www.ragincrossfit.com/archives/3292/feed</wfw:commentRss>
		<slash:comments>45</slash:comments>
		</item>
		<item>
		<title>wod</title>
		<link>http://www.ragincrossfit.com/archives/3289</link>
		<comments>http://www.ragincrossfit.com/archives/3289#comments</comments>
		<pubDate>Sun, 05 May 2013 05:01:51 +0000</pubDate>
		<dc:creator>Ragin Crossfit</dc:creator>
				<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://www.ragincrossfit.com/?p=3289</guid>
		<description><![CDATA[Rest Day]]></description>
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		<slash:comments>37</slash:comments>
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