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	<title>CrossFit Newcastle</title>
	<link>http://crossfitnewcastle.com.au</link>
	<description>Strength &#38; Conditioning</description>
	<lastBuildDate>Thu, 17 May 2012 14:38:17 +0000</lastBuildDate>
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	<item>
		<title>Friday 18/5/12</title>
		<description><![CDATA[
workout courtesy of Give&#8217;m Cold Steel
A]
5sets 5reps;
Back Squat
rest 90secs between sets
B]
20-30-10 reps;
Thruster@50kg
Power Clean@50kg
Double Unders X 3 [60-90-30]
C]
50 GHD Sit-ups


&#160;
]]></description>
		<link>http://crossfitnewcastle.com.au/2012/05/18/friday-18512/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Thursday 17/5/12</title>
		<description><![CDATA[Workout courtesy of Give&#8217;m Cold Steel
A]
3-3-3-3-3 reps;
Power Snatch
rest 2mins between sets
B]
Max in 15mins;
Clean &#38; Jerk@80kg
C]
For time;
300m Row
30 Burpees
Congratulations to Michele Letendre for winning the CrossFit Games Canada East Regional.
Michele is coached by our Coach Darren Coughlan.
&#160;
Click here to view the embedded video.
&#160;
]]></description>
		<link>http://crossfitnewcastle.com.au/2012/05/17/thursday-17512/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Wednesday 16/5/12</title>
		<description><![CDATA[A]
5 sets 5 reps;
Back Squat
B]
2 rounds for time;
500m Run
50 KBS@32kg
50 Push-ups, HOG
50 Sit-ups
Congratulations to Michele Letendre for winning the CrossFit Games Canada East Regional.
Michele is coached by our Coach Darren Coughlan.
&#160;
Click here to view the embedded video.
]]></description>
		<link>http://crossfitnewcastle.com.au/2012/05/16/wednesday-16512/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Tuesday 15/5/12</title>
		<description><![CDATA[A]
3-3-3-3-3 reps;
Power Clean
B]
30-20-10 reps;
Pull-ups, Chest to Bar
Overhead Lunges@25kg [30m-20m-10m]
Push Press@40kg
Congratulations to Michele Letendre for winning the CrossFit Games Canada East Regional. 
Michele is coached by our Coach Darren Coughlan.
&#160;
Click here to view the embedded video.
]]></description>
		<link>http://crossfitnewcastle.com.au/2012/05/15/tuesday-15512/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Monday 14/5/12</title>
		<description><![CDATA[A]
5 sets 5 reps;
Back Squat
*same weight for all sets
B]
4 rounds for time;
10 DB snatches@45kg [5 left, 5 right]
40 Double Unders

]]></description>
		<link>http://crossfitnewcastle.com.au/2012/05/14/monday-14512/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Saturday 12/5/12</title>
		<description><![CDATA[
]]></description>
		<link>http://crossfitnewcastle.com.au/2012/05/12/saturday-12512/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Friday 11/5/12</title>
		<description><![CDATA[A]
5 rounds;
30 KBS@32kg
12 Ring Dips
B]
20-10-30 reps;
Thruster@40kg
Double Unders x 3 [60-30-90]
Sit-ups

]]></description>
		<link>http://crossfitnewcastle.com.au/2012/05/11/friday-11512/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
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