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	<title>Crossfit 215</title>
	<link>http://crossfit215.com</link>
	<description>Fitness Doesn&#039;t Just Happen</description>
	<lastBuildDate>Sat, 19 May 2012 00:28:51 +0000</lastBuildDate>
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	<item>
		<title>Saturday 5/19/2012</title>
		<description><![CDATA[Fitness
 25 Min AmRap
6 DB/KB push press
9 Ring Rows
20 jump rope singles
*every 5 minutes run 200 meters
Performance
 25 Min AmRap
9 push press (115/75)
6 CTB pull-ups
30 double unders
*every 5 minutes do a 50 meter farmer&#8217;s carry, (70/50)
Competition
A. Power Snatch 7&#215;1, Rest as needed&#8230;
Warm Up before your first single
B. Sn Deadlift Cluster 1.1.1, R10, x5 R60
C. 12 [...]]]></description>
		<link>http://crossfit215.com/2012/05/18/saturday-5192012/</link>
			</item>
	<item>
		<title>Friday 5/18/2012</title>
		<description><![CDATA[Fitness
A.1  DL, 3 x 10 TnG reps, rest 1 minute.
A.2  Bench press, 3 x 10, rest 1 minute
A.3  FLR on floor, 45 sec. x 3 (focus on bdy positioning)
+
12 minute amrap
6 hang power cleans
10 wall balls
Performance
A.1  DL, 3.3.2.2, rest 1 minute *last two sets are tough
A.2  Bench Press, 5.5.3.3, rest 2 minutes
+
5 rounds for time
10 [...]]]></description>
		<link>http://crossfit215.com/2012/05/17/friday-5182012/</link>
			</item>
	<item>
		<title>Thursday 5/17/2012</title>
		<description><![CDATA[Dynamic Warm Up
2-3 Mins Z1 Work
Handstand Walk Practice, lateral wall walk for scale
Mobility
Do some Self-Myofascial Release (SMF)
Fitness
24 minute running clock
top of every 2 minutes perform the following
5 goblet squats, Heavy
5 weighted sit ups / GHDs
60 sec. light jog/walk
Performance
2 squat cleans (all tough sets… scale up to 90% of 1 RM)
20 sec rope slams
R2:30 x12
Competition
Rest Day
]]></description>
		<link>http://crossfit215.com/2012/05/16/thursday-5172012/</link>
			</item>
	<item>
		<title>Wednesday 5/15/2012</title>
		<description><![CDATA[Dynamic Warm Up
2-3 Mins Z1 Work
Gymnastics I
 Mobility
Goat work
Fitness
 8 Min AmRap
7 Push Ups
14  lunge steps
7 kb DL
R4
8 Min AmRap
7 Squat thrust
14 jumping pull ups
7 sit ups
R4
 8 Min AmRap
7 Wall Balls
7 Ring Rows
50 Meter sandbag run (scale = 100m run w/o sandbag)
Performance
8 Min AmRap
5 L-sit pull ups
10 push ups
10 sit-ups
100 meter run
R4
8 Min AmRap
1 [...]]]></description>
		<link>http://crossfit215.com/2012/05/15/wednesday-5152012/</link>
			</item>
	<item>
		<title>Tuesday 5/15/2012</title>
		<description><![CDATA[Dynamic Warm Up
2-3 Mins Z1 work
TheraBand Lower Body
Sho Dis / ATW
Mobility
Foam Roll Hamstrings
LAX Glutes
Fitness
3 Mins to:
Row 90s for meters
15 KB Swings
AmRap Rope Singles
R5 x 4 (HPSn work during rest&#8230;)
Performance
2:30 minutes to complete the following
90 sec. max meter row (goal is 500/400)
15 hang power snatch (unbroken) (85/55#)
AmRap DU
R5 x 4
Competition
A. Take 15 minutes to build to [...]]]></description>
		<link>http://crossfit215.com/2012/05/15/tuesday-5152012/</link>
			</item>
	<item>
		<title>New Programming Layers</title>
		<description><![CDATA[Greetings 215 athletes!
As many of you already know, we are rolling out multiple layers of programming starting today. I wanted to take a minute to fully explain this. Although I have had conversations with most of you, I&#8217;m hoping this post will give everyone a little more clarity as to why we are doing this [...]]]></description>
		<link>http://crossfit215.com/2012/05/14/new-programming-layers/</link>
			</item>
	<item>
		<title>Monday 5/14/2012</title>
		<description><![CDATA[Dynamic Warm Up
2-3 Mins Z1 Work
2 Rounds
OHS x10
Ring Row (warm up) x10
Superman x10
HS Hold x 30s
Mobility
Foam Roll Hamstring
Fitness
A.1  B. Squat @ 30X1, 10.8.6.4.2, R1
A.2  Ring Rows, 5x 8-10, R1
B.  Thruster – 20 sec. x 5, R2 (increase weight as long as  form is maintained… or scale down to wall ball for 30 sec.)
Performance
A.1  B. [...]]]></description>
		<link>http://crossfit215.com/2012/05/13/monday-5142012/</link>
			</item>
	<item>
		<title>Saturday 5/12/2012</title>
		<description><![CDATA[Dynamic Warm up
5 Mins Z1 Work
+
2 rounds
Wall Squat x5
Wall Angels x5
goblet Squat x5
KBS x 5
Du x 5
Conditioning
 Level 1
5 Rounds:
10 burpees
15 kb swings
50 jump rope singles
Level 2
100 double unders
25 db/kb burpees (25/15)
100 kb swings (50/35)
25 db/kb burpees (25/15)
100 double unders
]]></description>
		<link>http://crossfit215.com/2012/05/11/saturday-5122012/</link>
			</item>
	<item>
		<title>Friday 5/11/2012</title>
		<description><![CDATA[Dynamic Warm Up
2-3 mins Z1Work
Shoulder dis / ATW
Leg swings
Mobility
Squat
Wrist
+
Burgener / clean prep warm up right into 8/10 minutes below
Level 1
A.  Hang power clean – 8 minutes of technique work (work to HSC if able)
+
21-15-9
thruster
pull ups/ring rows
rest 3 minutes
run 600m
Level 2
A.  Squat Clean – 10 minutes for a max single
+
21-15-9
front squat @ 155/105
L-sit pull ups
]]></description>
		<link>http://crossfit215.com/2012/05/10/friday-5112012/</link>
			</item>
	<item>
		<title>Thursday 5/10/2012</title>
		<description><![CDATA[Dynamic Warm Up
5 Min Z1 Work
2 Min movement Prep
+
 3 rounds (20 Sec of each)
Double Unders
T2B (strict)
GH Raises
W.O.D
Levels 1 &#38; 2
30 min clock – every 3 minutes perform the following:
5 DeadLifts (TOUGH)
100 meter sprint or 20 sec. row sprint (@ 100%)
]]></description>
		<link>http://crossfit215.com/2012/05/09/thursday-5102012/</link>
			</item>
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