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	<title>CrossFit Orillia</title>
	<link>http://crossfitorillia.ca</link>
	<description>Forging Elite Fitness</description>
	<lastBuildDate>Fri, 18 May 2012 16:17:30 +0000</lastBuildDate>
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	<item>
		<title>CrossFit Orillia 18-5-2012</title>
		<description><![CDATA[Strength WOD:
Push Jerk 5-5-5-3-3-3
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CrossFit Orillia WOD:
21-15-9 reps of: 
Double Unders 
 Sit-ups (abmat) 
Push-ups 





]]></description>
		<link>http://crossfitorillia.ca/2012/05/18/crossfit-orillia-18-5-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title></title>
		<description><![CDATA[
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		<link>http://crossfitorillia.ca/2012/05/17/950/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>CrossFit Orillia 17-5-2012</title>
		<description><![CDATA[15 Minute “Goat” Volume Training/Skill Work/Mobility
CrossFit Orillia WOD:
&#8220;Broomstick Mile&#8221;
For Time use a pvc/broomstick to perform the following exercises.
400m Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400m Run
50 Squats
50 Front Squats
50 Overhead Squats
400m Run
50 Hang Power Cleans
50 Hang Power Snatches
50 Sumo Deadlift High-pulls
400m Run
&#160;
Rx = PVC/Dowel
Rx + = 45#&#8217;s
Scale = PVC/Dowel &#38; Half Reps
]]></description>
		<link>http://crossfitorillia.ca/2012/05/16/crossfit-orillia-17-5-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>CrossFit Orillia 16-5-2012</title>
		<description><![CDATA[Strength WOD:
20 Rep Back Squat at 70-75% of 1 rep max…
Click here to view the embedded video.
CrossFit Orillia WOD:
7 rounds for time of:
7 Burpees
7 Wall Balls (20/14)
7 Box Jumps
7 Lunges (Per Leg)
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]]></description>
		<link>http://crossfitorillia.ca/2012/05/15/crossfit-orillia-16-5-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>CrossFit Orillia 15-5-2012</title>
		<description><![CDATA[15 Minute &#8220;Goat&#8221; Volume Training/Skill Work
CrossFit Orillia WOD:
As many rounds as possible in 20 mins of:
9 Hang Power Cleans (135/95)
7 Push Presses
5 Back Squats
1 Hill Run
ZONE/PALEO info
I was recently speaking to some of you regarding the CFjournal article featuring a PDF about the Zone Diet.  Here is a link to the FREE download.  This booklet [...]]]></description>
		<link>http://crossfitorillia.ca/2012/05/15/crossfit-orillia-15-5-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>CrossFit Orillia 14-5-2012</title>
		<description><![CDATA[Strength WOD:
Thruster 5-5-5-3-3-3
&#160;
CrossFit Orillia WOD:
&#8220;Helen&#8221;
3 Rounds For Time:
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups


Click here to view the embedded video.

]]></description>
		<link>http://crossfitorillia.ca/2012/05/14/crossfit-orillia-14-5-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Woman of the Year!</title>
		<description><![CDATA[Did you know the &#8220;Woman of the Year&#8221; goes to CFO?
*Check out the article here*
Congrats, Charlene!  Your amazing efforts do not go unnoticed!
]]></description>
		<link>http://crossfitorillia.ca/2012/05/11/woman-of-the-year/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>CrossFit Orillia 11-5-2012</title>
		<description><![CDATA[Strength WOD:
Push Jerk 5-5-5-5-5
CrossFit Orillia WOD:
5x400m Run
Rest 2 minutes between runs.
Keep each run within 6 seconds of the first.  Any second outside of the 6 will result in a consequence.  
]]></description>
		<link>http://crossfitorillia.ca/2012/05/11/crossfit-orillia-11-5-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>CrossFit Orillia 10-5-2012</title>
		<description><![CDATA[&#160;
15 minute &#8220;Goat&#8221; or 15 minute skill work
If you&#8217;re planning on working on Pull Ups, read this post as it covers much of what I always say &#8211; and then some.




&#160;
CrossFit Orillia WOD:
For Time: 
1000 m Run 
 21 Deadlifts (135/95) 
800 m Run 
 15 Power Cleans 
600 m Run 
 9 Clean &#38; [...]]]></description>
		<link>http://crossfitorillia.ca/2012/05/10/crossfit-orillia-10-5-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>CrossFit Orillia 9-5-2012</title>
		<description><![CDATA[Strength WOD:
20 Rep Back Squat at 70-75% of 1 rep max&#8230;
Who did their CrossFit Total? You should know this number now  
CrossFit Orillia WOD:
5 rounds for time of:
10 Burpee Box Jumps (24/20)
10 Push-ups
10 Kettlebell Swings (24/16)

&#160;
]]></description>
		<link>http://crossfitorillia.ca/2012/05/09/crossfit-orillia-9-5-2012/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
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