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	<title>CrossFit Mercer</title>
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	<description>Hamilton, New Jersey</description>
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		<title>Tuesday 2.21</title>
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		<pubDate>Tue, 21 Feb 2012 13:13:19 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
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		<description><![CDATA[7 rounds for time 7 Bent over Rows  135/95 walking Kettlebell swings 40&#8242; 7 Pullups walking Kettlebell swings 40&#8242;]]></description>
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		<title>Monday 2.20</title>
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		<pubDate>Mon, 20 Feb 2012 12:07:39 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
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		<description><![CDATA[Back Squat  3&#215;5  3&#215;3 100 DB thrusters  35/20 complete 4 burpees at the top of every minute work with a continously running clock]]></description>
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		<title>Saturday 2.18</title>
		<link>http://www.crossfitmercer.com/wod/saturday-2-18/</link>
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		<pubDate>Sat, 18 Feb 2012 00:50:22 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
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		<description><![CDATA[Murph 1 mile run 100 pullups 200 push ups 300 air squats 1 mile run partition the pullups push ups and air squats start and finish with the mile]]></description>
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		<title>Friday 2.17</title>
		<link>http://www.crossfitmercer.com/wod/friday-2-17/</link>
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		<pubDate>Fri, 17 Feb 2012 01:57:28 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[7 rounds for time 15&#8242; rope climb 10 wall ball shots 20/14 15 kettle bell swing 1.5/1 pood 20 double unders   or 60 singles]]></description>
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		<title>thursay 2.16</title>
		<link>http://www.crossfitmercer.com/wod/thursay-2-16/</link>
		<comments>http://www.crossfitmercer.com/wod/thursay-2-16/#comments</comments>
		<pubDate>Thu, 16 Feb 2012 09:38:53 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[DT 12 deadlifts 9 hang power cleans 6 push jerks 155/115]]></description>
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		<title>Wednesday 2.15</title>
		<link>http://www.crossfitmercer.com/wod/wednesday-2-15/</link>
		<comments>http://www.crossfitmercer.com/wod/wednesday-2-15/#comments</comments>
		<pubDate>Wed, 15 Feb 2012 02:28:16 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
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		<description><![CDATA[active recovery deck press 3&#215;5   3&#215;3 12 min amrap 20&#8242; moving plank 5 ring pushups 15 frog situps]]></description>
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		<title>Tuesday 2.14</title>
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		<pubDate>Tue, 14 Feb 2012 10:34:19 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
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		<description><![CDATA[Happy Valentines Day 38 Special 3 Burpees 5 Box Jumps 24/18 7 KB Swings 24/16 complete one round on the minute for 38 Minutes Happy Birthday Aaron]]></description>
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		<title>Monday 2.14</title>
		<link>http://www.crossfitmercer.com/wod/monday-2-14/</link>
		<comments>http://www.crossfitmercer.com/wod/monday-2-14/#comments</comments>
		<pubDate>Mon, 13 Feb 2012 01:39:41 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
				<category><![CDATA[Daily WOD]]></category>

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		<description><![CDATA[Group Warmup Skill Work: 15 minutes Double Unders &#160; WOD Front Squat 2 Minutes per round followed by 1 minute of rest 2 minutes Front Squat 95/55 1 minute rest 2 minutes front squat 135/95 1 minute rest 2 minutes &#8230; <a href="http://www.crossfitmercer.com/wod/monday-2-14/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Friday 2.9</title>
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		<pubDate>Fri, 10 Feb 2012 02:28:06 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
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		<description><![CDATA[Hang Power Clean 3&#215;5 3&#215;3 WOD 15 minute AMRAP 5 Thrusters 115/75 7 HR Pushups 9 Toes to Bar]]></description>
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		<title>Thursday</title>
		<link>http://www.crossfitmercer.com/wod/thursday/</link>
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		<pubDate>Thu, 09 Feb 2012 20:18:53 +0000</pubDate>
		<dc:creator>Dolph Geurds</dc:creator>
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		<description><![CDATA[Strength Bent over Rows 3&#215;5  3&#215;3 Skill Work, spend 15 minutes on each Handstands Kipping Pullups Muscle Ups]]></description>
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