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	<title>Crossfit Hill</title>
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		<title>Week 5 Jan 30th</title>
		<description><![CDATA[Monday 20 Min Amrap 15 Wallballs 15 Box jumps 30 Double Unders 30 Sit ups Tom 5 rounds 15 wall ball Adrian 4 rounds 3 sit ups Tuesday Five rounds for time  12 Deadlifts  65 kg / 40 kg  20 Ring push ups   12 clean and jerk   65kg / 40kg 20 Knees to elbows Wednesday Push [...]<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/01/week-5-jan-30th/</link>
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		<title>Jan week 4 2012</title>
		<description><![CDATA[Monday Team Wod 200 Double unders 100 KB Swings 100 SdlHP 100 Burpees One partner runs while the other completes exercises. Tuesday Three rounds for time: Run 2 laps 50 thrusters 20 kg 30 Pulll ups Wednesday A : Back Squat 1 , 10 2 , 20 3 , 30 Part B 5 Rounds 12 [...]<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/01/jan-week-4-2012/</link>
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		<title>Week 3</title>
		<description><![CDATA[Monday TABATA Row Squat Sit Ups Push Press Skipping 8 intervals of 20 seconds on 10 second rest Tuesday A bench press 5-5-5-5 B 5 RFT 5 dips 10 knees to elbows 15 Kb swings Wednesday 3 RFT 15 hang cleans 30 double unders 60 sit ups Thursday run 3 laps 30 burpee pull ups [...]<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/01/week-3/</link>
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		<title>Jan 2012 week 2</title>
		<description><![CDATA[Monday Overhead Squats 3,3,3,3,3 Part B &#8220;Thran&#8221; Three rounds, 21-15- and 9 reps, for time of: 40 kg SDLHP Pull-ups Tuesday &#8220;Cindy&#8221; Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR &#8220;Mary&#8221; Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups [...]<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/01/jan-2012-week-2/</link>
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		<title>Welcome Back everyone Week 1  2012</title>
		<description><![CDATA[3rd Jan Barbara 5 rounds 3min rest between rounds 20 Chins 30 Push ups 40 Sit ups 50 Squats 4th Jan &#8220;Hidalgo&#8221; Run 1600m rest 2 mins 20 x Squat Cleans 60kg 20 x Box jumps 20 x lunges 20kg plate 20 x Box jumps 20 x Squat cleans rest 2 mins run 1600m 5th [...]<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/01/welcome-back-everyone-week-1-2012/</link>
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		<title>last WOD for the year</title>
		<description><![CDATA[Happy Birthday Ann Filthy Fiftish 50 box jumps 50 jumping chins 50 push press 20kg 50 lunges 50 wallballs 50 burpees 50 double unders CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
]]></description>
		<link>http://www.crossfithill.com/12/last-wod-for-the-year/</link>
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		<title>20 Dec 2011</title>
		<description><![CDATA[For Time 100 squats 5 Chins 5 Push Press 50/30 5 box jumps 75 squats 10 Chins 10 Push Press 50/30 10 box jumps 50 squats 15 Chins 15 Push Press 50/30 15 box jumps 25 squats 20 Chins 20 Push Press 50/30 20 box jumps CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
]]></description>
		<link>http://www.crossfithill.com/12/20-dec-2011/</link>
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		<title>WOD 19th December</title>
		<description><![CDATA[Happy birthday Dave Its good to do a hard workout and chuck on your birthday. &#8220;The Dave&#8221; 20 Minute Amrap 20 Double unders 30 KB swings 24kg/ 16kg 4  TSU 20 KB Lunges 30 Sit ups &#160; Birthday Dave 2 rounds 28 kb swings tom 4 4 kb swing narelle 4 30 kb swings Click on [...]<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/12/wod-19th-december/</link>
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		<title>CrossFit Hill Challenge</title>
		<description><![CDATA[Awesome day had by all. CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/12/crossfit-hill-challenge/</link>
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		<title>16 dec 2011</title>
		<description><![CDATA[8 rounds for time 7 chins 7 cleans 7 burpees over bar 7 d&#8217; u&#8217;s 7 deadlifts 7 t 2 b 100m run CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/12/16-dec-2011/</link>
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		<title>15 Dec 2011</title>
		<description><![CDATA[For time: Buy in: lift 1200kg/800kg in cleans (choose your weight) then 5 rounds 5 chins 5 Double unders Buy out 1200kg/800kg in cleans. (examples, 12 lifts of 100kg or 20 reps of 60kg) Part B 100 KB side 2 sides 100 MB chest passes CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
]]></description>
		<link>http://www.crossfithill.com/12/15-dec-2011/</link>
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		<title>13th December</title>
		<description><![CDATA[Bench Press 2-2-2-2-2-2-2-2-2-2 Max Deadlift Max Double Unders Click on wod to post weights CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/12/13th-december/</link>
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		<title>12 Dec 2011</title>
		<description><![CDATA[30 min Team AMRAP 2 Wall Cimbs 7 kettlebell swings 7 Turkish stand ups 7 squats 2 person team. One person does a round then when finished the partner then does a round continue for time limit. Part B Team Row 5 km ( 3 person team fastest time to complete) CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
]]></description>
		<link>http://www.crossfithill.com/12/12-dec-2011/</link>
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		<title>9th Dec 2011</title>
		<description><![CDATA[Dont forget crossfit hill games tomorrow at 10am CrossFit vs Judo vs boxing vs MMA vs BJJ vs Kickboxing (in no particular order, Henry:)) WOD 21, 18, 15, 12 Back Squats 70/50 Knees 2 elbows KB rtw 24/20 KB Plank renegades 24/16 Part B 20 tyre flips jump through CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/12/9th-dec-2011/</link>
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		<title>5 December</title>
		<description><![CDATA[Get ready for this weekends King of the CrossfitHill comp. Saturday the 10th starting at 10 am. It&#8217;ll be a great event. Make sure you come and take part. 5 rounds for time 6 Cleans 60/40kg 9 Toes To Bar 12 Burpees 15 Squats 18 Double Unders CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/12/5-december/</link>
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		<title>2 Dec 2011</title>
		<description><![CDATA[kettlebell krismass 5 Rounds for time 400m run 15 KB snatch left 20/12kg 15 KB snatch right 20/12kg 15 chin ups CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
]]></description>
		<link>http://www.crossfithill.com/12/2-dec-2011/</link>
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		<title>1st December</title>
		<description><![CDATA[The Bear A 5 rounds of seven Reps 1 hang clean + 1 front squat + 1 push press + 1 back squat + 1 push press + = 1 rep When doing the sevn reps you are not allowed to put the bar down. CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/12/1st-december/</link>
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		<title>WOD 30-11-11</title>
		<description><![CDATA[Fight Gone Bad 3 Rounds 1 Min on each Exercise 1 Min rest on each round Wall Ball Shots Box Jumps SDHP Push Press Row Tally Reps Up For Time Bec &#8211; 302 CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/11/wod-30-11-11/</link>
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		<title>29th November</title>
		<description><![CDATA[Happy Birthday Chloe 2 Rounds . Rest for one minute between. 3min AMRAP: 3 Power Snatch (60/40) 6 Press Ups 9 Air Squats Rest 1min 3min AMRAP: 3 Burpee Bar Jumps 6 Box Jumps (30″/24″) 9 Wall Balls Rest 1min 3min AMRAP: 3 Squat Cleans (60/40) 6 Ring Dips 9 Pull Ups CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
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		<link>http://www.crossfithill.com/11/29th-november/</link>
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		<title>28 Nov 2011</title>
		<description><![CDATA[Happy Birthday Mark 4 Rounds . 20 Burpees 150 skips 10 toes to bar 50 step ups 10 renegade push ups 20 sit ups CrossFit Canberra<p><a href="http://www.crossfithill.com">CrossFit Canberra</a></p>
]]></description>
		<link>http://www.crossfithill.com/11/27-nov-2011/</link>
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