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	<title>CrossFit Mercer</title>
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	<description>Hamilton, New Jersey</description>
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		<title>Tuesday</title>
		<link>http://www.crossfitmercer.com/wod/tuesday-21/</link>
		<comments>http://www.crossfitmercer.com/wod/tuesday-21/#comments</comments>
		<pubDate>Mon, 20 May 2013 21:17:59 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[Warmup 1 mile run Coach Led &#160; Strength Banded Deadlifts 5&#215;5  3&#215;3 &#160; MetCon 7 minute AMRAP 7 Ring Dips 7 Pullups then 3 Rounds for time 400 meter run 5 HSPU 5 ring rows]]></description>
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		<title>Monday</title>
		<link>http://www.crossfitmercer.com/wod/monday-24/</link>
		<comments>http://www.crossfitmercer.com/wod/monday-24/#comments</comments>
		<pubDate>Mon, 20 May 2013 08:36:34 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[Warmup 800 meter run 15 Air Squats 15 Pass Thru Front rack strecth with a band Strength 5&#215;5 press 5&#215;3 push press 5&#215;1 push jerk MetCon 20 Minute AMRAP Farmers Carry OH with a Bar. around center stall of parking lot 10 Bar Facing Burpees 10 Thrusters &#160; &#160;]]></description>
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		<title>Thursday</title>
		<link>http://www.crossfitmercer.com/wod/thursday-25/</link>
		<comments>http://www.crossfitmercer.com/wod/thursday-25/#comments</comments>
		<pubDate>Thu, 16 May 2013 01:04:29 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[Warmup tabata push ups situps air squats &#160; Strength Deck Press 7&#215;3 follow each set with max effort dead hang pullups &#160; MetCon 3 Rounds 12, 9, 6 Power Snatch OHS Over head step out lunges &#160; &#160;]]></description>
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		<title>Wednesday</title>
		<link>http://www.crossfitmercer.com/wod/wednesday-22/</link>
		<comments>http://www.crossfitmercer.com/wod/wednesday-22/#comments</comments>
		<pubDate>Wed, 15 May 2013 08:33:57 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[Warmup 400 meter run 20 walking lunges 20 KB swings 20 Ring Rows 400 meter run &#160; Stations, 45 seconds of work followed by 15 second break Battling Ropes Keg Cleans Barbell Rows Barbell roll outs Slosh pipe static holds L Sits Jumping Lunges]]></description>
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		<title>Tuesday</title>
		<link>http://www.crossfitmercer.com/wod/tuesday-20/</link>
		<comments>http://www.crossfitmercer.com/wod/tuesday-20/#comments</comments>
		<pubDate>Tue, 14 May 2013 00:45:28 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitmercer.com/?p=5782</guid>
		<description><![CDATA[Warmup Coach Led &#160; Strength Front Squat 10&#215;2 &#160; MetCon &#8216;DT&#8217; 5 rounds for time of: 12 deadlift 9 hang clean 6 push press Please record your weight and time]]></description>
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		<title>Monday</title>
		<link>http://www.crossfitmercer.com/wod/monday-23/</link>
		<comments>http://www.crossfitmercer.com/wod/monday-23/#comments</comments>
		<pubDate>Mon, 13 May 2013 01:03:50 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[Warmup 20 steps ups 20 situps 20 pushups 20 ring rows &#160; &#8220;Kelly&#8221; Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball]]></description>
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		<title>Friday</title>
		<link>http://www.crossfitmercer.com/wod/friday-19/</link>
		<comments>http://www.crossfitmercer.com/wod/friday-19/#comments</comments>
		<pubDate>Fri, 10 May 2013 02:09:31 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[FGB]]></description>
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		<title>Thursday</title>
		<link>http://www.crossfitmercer.com/wod/thursday-24/</link>
		<comments>http://www.crossfitmercer.com/wod/thursday-24/#comments</comments>
		<pubDate>Thu, 09 May 2013 08:48:49 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitmercer.com/?p=5770</guid>
		<description><![CDATA[Warmup Coach led &#160; Strength Power Clean 7&#215;3 &#160; MetCon 21/15/9 Ring Dips Thrusters 95/65 Handstand Pushups]]></description>
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		<title>Tuesday</title>
		<link>http://www.crossfitmercer.com/wod/tuesday-19/</link>
		<comments>http://www.crossfitmercer.com/wod/tuesday-19/#comments</comments>
		<pubDate>Tue, 07 May 2013 00:43:19 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[Warmup 3 min squat therapy ankle mobility shoulder mobility &#160; Strength Press 5&#215;5 Push Jerk 5&#215;3 &#160; MetCon 15 minute EMOM 1 Stone to shoulder, keep stone on shoulder and 3 Stone squats]]></description>
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		<title>Monday</title>
		<link>http://www.crossfitmercer.com/wod/monday-22/</link>
		<comments>http://www.crossfitmercer.com/wod/monday-22/#comments</comments>
		<pubDate>Mon, 06 May 2013 00:38:54 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

		<guid isPermaLink="false">http://www.crossfitmercer.com/?p=5759</guid>
		<description><![CDATA[Warmup 1 mile run. then no partitioning For time: 100 ft Walking lunge 50 Push-ups 50 Double-unders 25 Knees to elbows 5 Rope climb, 15 ft 50 Box jump, 24 inch box 25 Overhead squats, 65 pounds 25 L-pull-ups 50 Sit-ups]]></description>
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