<?xml version="1.0" encoding="UTF-8"?><rss version="0.92">
<channel>
	<title>Beaverton Crossfit</title>
	<link>http://www.beavertoncrossfit.com</link>
	<description>Just another WordPress weblog</description>
	<lastBuildDate>Wed, 22 Feb 2012 02:59:23 +0000</lastBuildDate>
	<docs>http://backend.userland.com/rss092</docs>
	<language>en</language>
	<!-- generator="WordPress/3.2.1" -->

	<item>
		<title>benchmark  2-22</title>
		<description><![CDATA[Lots of peeps going up the rope these days…sweeeeet!



&#160;
10 days of no training…this is what we get…Jesse, meet me at Krispy’s….Mmmmmmmm

WARM
30 sec KB sw/30 sec rest x 10&#160; 35/53/70
MAIN
“Annie”
50-40-30-20-10
DUs
Sit ups
Or
“Nicole”
400m run
Amrap pull ups
20 min AMRAP
Score is # of pull ups
]]></description>
		<link>http://www.beavertoncrossfit.com/benchmark-2-22/</link>
			</item>
	<item>
		<title>tues  2-21</title>
		<description><![CDATA[The Open WOD times will be Thurs @ 5:45am-12:30-5:30 and Sat from 6:45-10:00am.
I will make a spot on the board for you to guess each week what you think the WOD will be. 1 point for each correct movement guessed….after 5 weeks the athlete with the most points will win a prize…start brainstorming!
&#160;
WARM
&#160;
Strength
Bench press&#160; 3 [...]]]></description>
		<link>http://www.beavertoncrossfit.com/tues-2-21/</link>
			</item>
	<item>
		<title>mon   2-20</title>
		<description><![CDATA[Holiday schedule today….cut a few classes
&#160;
WARM
Standard, then
25 wall ball
400m run
&#160;
Strength
Deadlift&#160; 3 x 5 @ 65%
Then
10-8-6-4-2-4-6-8-10
Thruster&#160;&#160; 115/85
T2B
]]></description>
		<link>http://www.beavertoncrossfit.com/mon-2-20/</link>
			</item>
	<item>
		<title>sat  2-18</title>
		<description><![CDATA[We are sad to announce that Shelley will not be teaching classes in the future.Shelley has been a part of the BCF family for a long time and we hope to see her in training and socials. We all wish Shelley the best and good luck on her future endeavors.
&#160;
&#160;
WARM
&#160;
MAIN
800m run
Then 
5 rounds of
5 C/J&#160; [...]]]></description>
		<link>http://www.beavertoncrossfit.com/sat-2-18/</link>
			</item>
	<item>
		<title>thurs    2-16</title>
		<description><![CDATA[I got a nasty virus…hope to be back in action soon. 
&#160;
After a good warm up and 5 min DUs
&#160;
3 rounds of 
10 push press (bar starts on ground)
10 back squats&#160; (same bar)
Men- 115&#160;&#160; Women – 85
&#160;
Rest 5
&#160;
AMRAP 12
5 power cleans&#160; 145/105
10 T2B
15 wall ball
&#160;
Remainder time will work on a skill
]]></description>
		<link>http://www.beavertoncrossfit.com/thurs-2-16/</link>
			</item>
	<item>
		<title>Benchmark</title>
		<description><![CDATA[Warm 
&#160;
&#160;
MAIN
Option 1 
Kelly
5 rounds of 
30 wallball
30 box jumps 24”
400m run
&#160;
&#160;
Option 2 
Badger
3 rounds of
30 squat cleans 65/95
30 pull ups
800m run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 
]]></description>
		<link>http://www.beavertoncrossfit.com/benchmark-5/</link>
			</item>
	<item>
		<title>tues  2-14</title>
		<description><![CDATA[Warm 
&#160;
Skill = KB swing&#160; focus on pulling down
&#160;
MAIN
For time 
100 KB sw&#160;&#160; 53/70&#160; (35/53)
100 Push ups C2D
100 Jump change lunge per side
100 T2B /&#160; (sit ups)
100 Box jumps&#160; 20/24
]]></description>
		<link>http://www.beavertoncrossfit.com/tues-2-14/</link>
			</item>
	<item>
		<title>mon  2-13</title>
		<description><![CDATA[WARM
&#160;
Skill = Hang power snatch
&#160;
MAIN
AMRAP 10
10 T2B or knee tuck holds 
8 KB sw&#160; 53/70&#160; or 35/53
6 Box jumps&#160; 30/36
Rest 6 min
30 DUs or 1 min effort
20 Goblet sq&#160; 35/53
10 pull ups
3 rounds for time
&#160;
Remainder of time spent working on what you suck at…if you don’t have your DUs, work those….
]]></description>
		<link>http://www.beavertoncrossfit.com/mon-2-13/</link>
			</item>
	<item>
		<title>sat  2-11</title>
		<description><![CDATA[Deck of Death
&#160;
Trainers choice….good luck with that
&#160;
This weeks PRs…Yeah!
&#160;

&#160;

&#160;
Afro starter kit….
         
]]></description>
		<link>http://www.beavertoncrossfit.com/sat-2-11/</link>
			</item>
	<item>
		<title>friday   2-10</title>
		<description><![CDATA[Warm
&#160;
MAIN
Power clean @ 155/105&#160; x 15
Chest 2 Bar pull ups&#160; x 5
Power clean&#160; x 12
Chest 2 Bar x 5
Power clean x 9
Chest 2 Bar x 5
Power clean x 6 
Chest 2 Bar x 5
Power clean x 3
Chest 2 Bar x 5
]]></description>
		<link>http://www.beavertoncrossfit.com/friday-2-10/</link>
			</item>
</channel>
</rss>

