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	<title> &#187; Miguel A.</title>
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		<title>2010 09 06</title>
		<link>http://www.ranger-crossfit.com/?p=1253</link>
		<comments>http://www.ranger-crossfit.com/?p=1253#comments</comments>
		<pubDate>Mon, 06 Sep 2010 13:56:16 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Monday, September 6, 2010
Labor Day!!!
Skill/Strength:

Bench Press 3&#215;5

WOD:

1 Mile Run
100 Burpees

For time
 
THE BOX WILL BE CLOSED THIS AFTERNOON FROM 5-9PM. ONLY MORNING CLASSES WILL BE OPEN. HAVE A SAFE LABOR DAY!!!
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		<item>
		<title></title>
		<link>http://www.ranger-crossfit.com/?p=1251</link>
		<comments>http://www.ranger-crossfit.com/?p=1251#comments</comments>
		<pubDate>Mon, 06 Sep 2010 13:52:51 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Friday, September 3, 2010
WOD:
Work w/PVC :
6 Minute AMRAP

40 yd Run
15 Squat Snatches w/PVC
10 Overhead Squats w/PVC
 5 Sit-up w/Sand bag 50/30

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		<title>2010 09 02</title>
		<link>http://www.ranger-crossfit.com/?p=1248</link>
		<comments>http://www.ranger-crossfit.com/?p=1248#comments</comments>
		<pubDate>Mon, 06 Sep 2010 13:47:33 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Thursday,  September 2, 2010
WOD:

3 Deadlifts
7 Box Jumps
700 Single Jump Rope

****Every minute on the minute, start with DL and BJ, then for the remainding of minute do Single unders, until you reach 700. (15 min Cut off time.
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		<item>
		<title>Team Suffrage</title>
		<link>http://www.ranger-crossfit.com/?p=1245</link>
		<comments>http://www.ranger-crossfit.com/?p=1245#comments</comments>
		<pubDate>Wed, 01 Sep 2010 19:24:50 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Wednesday 2010 09 01
Team WOD

 10 Wall Balls/Air Squats (20/14)
100 m. Walking lunges w/MB
200 m Sprint w/MB
10 Medicine Ball Cleans

*2 Athletes per team. Both athletes will work at the same time. Athlete 1 will conduct all movements with the Medicine ball, while athlete 2 does them with out medicine ball. Athletes will rotate medicine ball after every round. (i.e. Round 1: Athlete 1, does [...]]]></description>
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		<item>
		<title>&#8220;What time is it?&#8221;</title>
		<link>http://www.ranger-crossfit.com/?p=1243</link>
		<comments>http://www.ranger-crossfit.com/?p=1243#comments</comments>
		<pubDate>Wed, 01 Sep 2010 19:10:20 +0000</pubDate>
		<dc:creator>Miguel A.</dc:creator>
				<category><![CDATA[WOD]]></category>

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		<description><![CDATA[Tuesday 2010 08 31
Strength/Skill

 Back Squat 3 x 5
Hang Cleans 5 x 3

Add 5# to last Lift
Then..
&#8220;FRAN&#8221;
21 &#8211; 15 &#8211; 9 of

Thrusters (95/65)
Pull ups

For time
Yes it is FRAN time again. Try to get a new PR. Let&#8217;s do this.
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