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	<title>Landstuhl CrossFit</title>
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	<link>http://landstuhlcrossfit.com</link>
	<description>Forging the Fighting Strength</description>
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		<title>Landstuhl CrossFit</title>
		<link>http://landstuhlcrossfit.com</link>
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		<item>
		<title>25 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/24/25-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/24/25-may-2012/#comments</comments>
		<pubDate>Thu, 24 May 2012 16:09:17 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5936</guid>
		<description><![CDATA[Today is day one of the European Regionals! Representing Landstuhl CrossFit are Aaron, Abby, Cristina, JB, Jenny, Ray, Rob, and Tia. Check out all the action on the CrossFit Games website! DWOD: “Every 30 seconds” For 10 minutes, do the following once every 30 seconds: 1 Power snatch (65-75% of 1 RM) 1 Ball Slam [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5936&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>24 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/23/24-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/23/24-may-2012/#comments</comments>
		<pubDate>Wed, 23 May 2012 16:07:23 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5934</guid>
		<description><![CDATA[SWOD: 3X5 bench press DWOD: 5 RFT: 20 Overhead walking lunges (45/25) 10 90 degree rotational box jumps (1 right + 1 left = 1 rep) onto 20” box 10 strict pull-ups 45 sec rest between rounds ***Face the box. Jump and rotate to the right 90 degrees, landing on the box. STEP down and [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5934&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>23 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/22/23-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/22/23-may-2012/#comments</comments>
		<pubDate>Tue, 22 May 2012 16:01:49 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5932</guid>
		<description><![CDATA[1X400m sprint (approx. 2 minutes rest) 4x200m sprint (~2 minutes rest) 4X50m sprint (~60 sec. rest) All-out efforts. Your speed should get faster each time the distance drops. Run the 50s like someone just stole your wallet.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5932&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>22 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/21/22-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/21/22-may-2012/#comments</comments>
		<pubDate>Mon, 21 May 2012 15:25:15 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5929</guid>
		<description><![CDATA[SWOD: 1X5 deadlift, 3x max rep supine ring rows DWOD: “Quarter Gone Bad” 5 rounds for total reps of: 15 sec thrusters (135/85) 45 sec rest 15 sec weighted pull-ups (50#) 45 sec rest 15 sec burpees 45 sec rest<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5929&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>21 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/20/21-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/20/21-may-2012/#comments</comments>
		<pubDate>Sun, 20 May 2012 16:15:49 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5925</guid>
		<description><![CDATA[SWOD: 3X5 Squat DWOD: Four cone drill. Do it 4 times (2 right starts &#38; 2 left starts) …then… 5 RFT of 1 Press @ 90% 1 RM 1 strict pull up 1 Press @ 90% 1 RM 3 strict pull ups 1 Press @ 90% 1 RM 5 strict pull ups ***description of the [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5925&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/b29165fac57e9464b6d5c9309b20d6d1?s=96&#38;d=monsterid&#38;r=G" medium="image">
			<media:title type="html">craigandcris</media:title>
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	</item>
		<item>
		<title>18 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/17/18-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/17/18-may-2012/#comments</comments>
		<pubDate>Thu, 17 May 2012 15:10:05 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5922</guid>
		<description><![CDATA[SWOD: 5X3 Power clean, 3X max rep strict Chinups (supine grip) DWOD: 10x 25 yard Zercher Walk, go as heavy and as fast as possible. Rest a minute between reps. Post loads to the board.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5922&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>17 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/16/17-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/16/17-may-2012/#comments</comments>
		<pubDate>Wed, 16 May 2012 15:09:03 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5920</guid>
		<description><![CDATA[SWOD: 3X5 Squat, 3X5 Bench Press DWOD: 2 rounds of max rep HSPU (90 sec rest) then 3 rounds of: max rep front squat (155/95) bear crawl 20 meters ***No time component for this workout. The goal is max reps. Post your total.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5920&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>16 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/15/16-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/15/16-may-2012/#comments</comments>
		<pubDate>Tue, 15 May 2012 15:06:08 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5917</guid>
		<description><![CDATA[After a very thorough warmup: 2 x 40 meter sprints 4 x 30 meter sprints 10 x 10 meter flying starts. ***A 10m flying start is actually a 20m run where you take 10 meters to accelerate to full speed and then sprint 10 more meters. ***30 sec rest after each sprint. Skill work: Skin [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5917&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/05/15/16-may-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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	</item>
		<item>
		<title>15 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/14/15-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/14/15-may-2012/#comments</comments>
		<pubDate>Mon, 14 May 2012 15:59:43 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5914</guid>
		<description><![CDATA[DWOD: 5 rounds for time: 7 Deadlifts (315/185) 21 double unders SWOD: 2X20 GHD situps after the DWOD<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5914&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/05/14/15-may-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/b29165fac57e9464b6d5c9309b20d6d1?s=96&#38;d=monsterid&#38;r=G" medium="image">
			<media:title type="html">craigandcris</media:title>
		</media:content>
	</item>
		<item>
		<title>14 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/12/14-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/12/14-may-2012/#comments</comments>
		<pubDate>Sat, 12 May 2012 10:51:27 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5912</guid>
		<description><![CDATA[SWOD: 3X5 Squat, 3X5 Press DWOD: 12 min AMRAP of 4 clapping pullups 6 clapping pushups 8 standing broad jumps (minimum 6/4.5 feet per jump)<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5912&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/05/12/14-may-2012/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
		<media:content url="http://1.gravatar.com/avatar/b29165fac57e9464b6d5c9309b20d6d1?s=96&#38;d=monsterid&#38;r=G" medium="image">
			<media:title type="html">craigandcris</media:title>
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	</item>
		<item>
		<title>11 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/10/11-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/10/11-may-2012/#comments</comments>
		<pubDate>Thu, 10 May 2012 15:33:25 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5904</guid>
		<description><![CDATA[SWOD: 3X max rep strict chinup DWOD: Perform 2 power cleans and 1 jerk on the minute for 15 minutes. Use as much weight as you can&#8211;70-80% of 1 RM.<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5904&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://landstuhlcrossfit.com/2012/05/10/11-may-2012/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>10 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/09/10-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/09/10-may-2012/#comments</comments>
		<pubDate>Wed, 09 May 2012 15:31:07 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5902</guid>
		<description><![CDATA[SWOD: Squat 3X5, Bench Press 3X5 DWOD: 20 rounds, not for time! A round consists of 1 one-arm KB power clean 2 one-arm KB thrusters ***Pick as heavy a weight as you dare. ***switch hands between rounds but do not drop the weight or set it down! This isn’t for time, so you can take [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5902&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>9 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/08/9-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/08/9-may-2012/#comments</comments>
		<pubDate>Tue, 08 May 2012 15:30:09 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5900</guid>
		<description><![CDATA[Row 750m, Rest 3 min Row 500m, Rest 2 min Row 250m, Puke<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5900&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>8 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/07/8-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/07/8-may-2012/#comments</comments>
		<pubDate>Mon, 07 May 2012 15:37:47 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5897</guid>
		<description><![CDATA[SWOD: Deadlift 1X5, 3X max rep strict pullups DWOD: Complete 10 rounds of 5 Lateral hops over 20 inch height 20 meter sprint 1 minute rest ***To make the 20 inch hurdle, load a bar to 95 lbs, and then put plates underneath it until the bar is raised to 20 inches. ***Alternate starting sides [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5897&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">craigandcris</media:title>
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		<item>
		<title>7 May 2012</title>
		<link>http://landstuhlcrossfit.com/2012/05/05/7-may-2012/</link>
		<comments>http://landstuhlcrossfit.com/2012/05/05/7-may-2012/#comments</comments>
		<pubDate>Sat, 05 May 2012 15:25:49 +0000</pubDate>
		<dc:creator>Craig</dc:creator>
				<category><![CDATA[Workout]]></category>

		<guid isPermaLink="false">http://landstuhlcrossfit.com/?p=5895</guid>
		<description><![CDATA[SWOD: Squat 3X5, Press 3X5 DWOD: AMRAP 15 minutes: 10 supine ring pullups 10 true pushups True pushups are performed with hands and feet both elevated off the ground (on parallets or plates). Your chest must get below parallel each rep!<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=landstuhlcrossfit.com&#038;blog=12657045&#038;post=5895&#038;subd=cfheart&#038;ref=&#038;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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