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	<title>CrossFit Newcastle</title>
	<link>http://crossfitnewcastle.com.au</link>
	<description>Strength &#38; Conditioning</description>
	<lastBuildDate>Wed, 22 Feb 2012 13:50:05 +0000</lastBuildDate>
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	<item>
		<title>Thursday 23/2/12</title>
		<description><![CDATA[A]
3-3-3-3-3 reps;
Overhead Squat
B]
30-20-10 reps;
400m Run
Double Unders X 3 [90-60-30 reps]
Thruster@20kg
KBS@24kg

]]></description>
		<link>http://crossfitnewcastle.com.au/2012/02/23/thursday-23212/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Wednesday 22/2/12</title>
		<description><![CDATA[A]
2-2-2-2-2-2-2-2 reps;
Power Snatch
B]
&#8220;Cindy&#8221; &#8211; Max in 20mins;
5 Pull-ups
10 Push-ups
15 Squat

&#160;
]]></description>
		<link>http://crossfitnewcastle.com.au/2012/02/22/wednesday-22212/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Tuesday 21/2/12</title>
		<description><![CDATA[A]
20-15-10 reps;
Push-up, HOG
Power Clean@50kg
B]
10-9-8-7-6-5-4-3-2-1 reps;
Thruster@40kg
KBS@24kg

]]></description>
		<link>http://crossfitnewcastle.com.au/2012/02/21/tuesday-21212/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Monday 20/2/12</title>
		<description><![CDATA[A]
Max in 10mins;
5 Chin-ups
5 Wallball@9kg
B]
For time;
1km Run
30 KBS@24kg
1km Run
25 KBS@24kg
1km
20 KBS@24kg
&#160;
Register for the Open here.
&#160;

&#160;
]]></description>
		<link>http://crossfitnewcastle.com.au/2012/02/20/monday-20212/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Sunday 19/2/12</title>
		<description><![CDATA[&#8220;It&#8217;s For Everybody: Matt Ramsey on The Open&#8221; &#8211; video [wmv] [mov] [HD mov]

Register for the Open here.

]]></description>
		<link>http://crossfitnewcastle.com.au/2012/02/19/sunday-19212/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Saturday 18/2/12</title>
		<description><![CDATA[Give&#8217;m Cold Steel

]]></description>
		<link>http://crossfitnewcastle.com.au/2012/02/18/saturday-18212/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
			</item>
	<item>
		<title>Friday 17/2/12</title>
		<description><![CDATA[A]
2-2-2-2-2-2 reps;
Split Jerk
B]
21-15-9 reps;
Power Clean@50kg
Thruster@50kg

]]></description>
		<link>http://crossfitnewcastle.com.au/2012/02/17/friday-17212/#utm_source=feed&#038;utm_medium=feed&#038;utm_campaign=feed</link>
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