<?xml version="1.0" encoding="UTF-8"?><rss version="0.92">
<channel>
	<title>Cross Fit Hendersonville &#187; ring dips</title>
	<link>http://crossfithendersonville.com</link>
	<description>Daily Workouts and Other Fitness Info</description>
	<lastBuildDate>Mon, 06 Feb 2012 01:00:28 +0000</lastBuildDate>
	<docs>http://backend.userland.com/rss092</docs>
	<language>en</language>
	<!-- generator="WordPress/3.1" -->

	<item>
		<title>Wednesday, 2.16.10</title>
		<description><![CDATA[Strength: Shoulder Press 5-5-5 (40%, 50%, 60% of 90% 1RM, Deload Week) Skill: Pistols AMRAP in 15 minutes: 5 DB Burpees 10 Ring Dips 15 V-ups RING DIPS IN ACTION WITH THE 6:30 FOLKS DON&#8217;T MISS THIS SATURDAY&#8230; At 9:00am &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/02/wednesday-2-16-10-2/</link>
			</item>
	<item>
		<title>Monday, 1.3.10</title>
		<description><![CDATA[Strength: Back Squat 5-5-5+ (65%, 75%, 85% of 90% 1RM) Skills: Ring Push-ups x 8 Rest 90 sec after each couplet 3 Rounds for Reps: In 5 minutes, run 600m and in remaining time complete&#8230; AMRAP of: 5 Ring Dips &#8230;]]></description>
		<link>http://crossfithendersonville.com/2011/01/monday-1-3-10-2/</link>
			</item>
	<item>
		<title>Thursday, 12.16.10</title>
		<description><![CDATA[&#8220;ELIZABETH&#8221; For Time, 21-15-9 of&#8230; Squat Cleans Ring Dips *Refer to 8.18.10 to compare THANKS TO TAMMY AND HER LIL&#8217; ELF FOR HELPING HOST THE &#8220;SALAD WREATH&#8221; PARTY! TURKEY STAY LEAN AND MEAN CHALLENGE TONIGHT at 7pm.  COME READY TO COMPETE &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/12/12-16-10/</link>
			</item>
	<item>
		<title>Tuesday, 10.5.10</title>
		<description><![CDATA[3 Rounds for Time: Run 800m 15 Ring Dips 30 Kettlebell Swings MOBILITY WOD Ryan McDuffie demonstrating one of the 10 general physical skills, BALANCE!  With it being fall break and many of you enjoying some vacation time at the beach, &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/10/tuesday-10-5-10/</link>
			</item>
	<item>
		<title>Wednesday, 9.29.10</title>
		<description><![CDATA[5 Rounds for Time: 9 Deadlifts 12 Ring Dips 15 Push-ups MOBILITY WOD FAIR WARNING&#8230; YOU WILL WANT TO REPLAY THIS AGAIN AND AGAIN This is the only thing I am posting today because you need to spend the next &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/09/wednesday-9-29-10/</link>
			</item>
	<item>
		<title>Thursday, 9.16.10</title>
		<description><![CDATA[For Time: Row 1000m/21 Hang Squat Cleans/21 Ring Dips Row 750m/15 Hang Squat Clean/15 Ring Dips Row 500m/9 Hang Squat Cleans/9 Ring Dips MOBILITY WOD When you walked in the door to our gym did you expect to have a &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/09/thursday-9-16-10/</link>
			</item>
	<item>
		<title>Wednesday, 8.18.10</title>
		<description><![CDATA[STRENGTH: Make up a missed lift, 5-3-1+ &#8220;ELIZABETH&#8221; For time&#8230;21,15,9 of Squat Cleans, 135 lbs Ring Dips HAPPY BIRTHDAY, ANGELA DIBRITO!!! ARE YOU READY?! IT IS SETTLED! Saturday, September 11th the Whole 9 crew will be joining us in here &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/08/wednesday-8-17-10/</link>
			</item>
	<item>
		<title>Friday, 8.6.10</title>
		<description><![CDATA[STRENGTH: Power Clean 5-5-5+ AMRAP in 15 minutes: 10 Pull-ups 10 Ring Dips (or 15 Box dips) 10 Lunges How to Win the Mental Battle in Life This is a really fantastic article on getting back and staying on the &#8220;wagon&#8221;. &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/08/friday-8-6-10/</link>
			</item>
	<item>
		<title>Tuesday, 7.20.10</title>
		<description><![CDATA[STRENGTH: 5-3-1+ PRESS FOR TIME: Run 400m 7 Rounds of the couplet: 7 Deadlifts 15 Ring Dips Then&#8230;400m Run CASH OUT: Ring Support :5-:10 alternated with 3-5 sets of 10-15 Hollow Rocks HAPPY BIRTHDAY SONJA SPRINGER! CONGRATULATIONS TO LAURA McDOUGAN &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/07/tuesday-7-20-10/</link>
			</item>
	<item>
		<title>Thursday, 6.24.10</title>
		<description><![CDATA[STRENGTH: WEEK 3 5-3-1+ DEADLIFT AMRAP in 20 minutes: 30 Box Jumps 20 Pull-ups 10 Ring Dips CASH OUT: 3-5 Sets of Knees to Elbows, perform 5-8 reps each set HAPPY BIRTHDAY CANDACE WOODARD! Wish Candace a happy birthday when &#8230;]]></description>
		<link>http://crossfithendersonville.com/2010/06/thursday-6-24-10/</link>
			</item>
</channel>
</rss>

