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	<title>Kim Rines &#8211; CrossFit FirstCreek</title>
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	<link>https://www.crossfitfirstcreek.com</link>
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		<title>Thursday 12-1-16 Bench press &#038; Stepups</title>
		<link>https://www.crossfitfirstcreek.com/bench-press-stepups/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Thu, 01 Dec 2016 00:30:00 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
		<guid isPermaLink="false">http://www.crossfitfirstcreek.com/?p=1402</guid>

					<description><![CDATA[Weightlifting Bench Press (5&#215;5+) Build to a heavy 5 reps in your first 4 sets. Your last set is as many reps as possible with your 4th set weight. You shouldn&#8217;t get over 10 reps. Make sure a coach or fellow athlete is there to spot. Weightlifting Step-ups (5&#215;10) Superset with bench press. Men use [&#8230;]]]></description>
		
		
		
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		<title>Partner Workout</title>
		<link>https://www.crossfitfirstcreek.com/partner-workout/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Tue, 29 Nov 2016 19:15:00 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
		<guid isPermaLink="false">http://www.crossfitfirstcreek.com/?p=1400</guid>

					<description><![CDATA[Metcon (Time) For time: with a partner 200 Jump rope 100 KB/DB Lunge (L/R=1 Rep) (53/35) 80 Stick situps 60 Overhead Squat (95/65) 40 Strict Pullups 20 Strict Handstand Pushups 200 Jump rope Split reps as needed. KB/DB are held down at your side in both hands. Stick situps are with a PVC pipe behind [&#8230;]]]></description>
		
		
		
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		<title>Rowing Intervals &#038; Push press</title>
		<link>https://www.crossfitfirstcreek.com/rowing-intervals-push-press/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Tue, 29 Nov 2016 05:30:00 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
		<guid isPermaLink="false">http://www.crossfitfirstcreek.com/?p=1398</guid>

					<description><![CDATA[CrossFit First Creek &#8211; CrossFit Warm-up Warm-up (No Measure) Ladder Drills, 3 Rounds: 10 skiiers 10 Empty bar bent rows 10 Strict press EOMOM-Every Other Minute on the Minute Metcon (Distance) Rowing: 7 Rounds 1 minute sprint 1 minute restThis will be a total of 7 minutes on the rower. The 1 minute is a [&#8230;]]]></description>
		
		
		
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		<title>Monday 11/28/2016</title>
		<link>https://www.crossfitfirstcreek.com/monday-11282016/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Sun, 27 Nov 2016 21:30:00 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
		<guid isPermaLink="false">http://www.crossfitfirstcreek.com/?p=1395</guid>

					<description><![CDATA[CrossFit First Creek &#8211; CrossFit EMOM Pull-ups (EMOM 7min :10 sec hold @ top + :10 sec static hang) use bands or box if necessary + 1 Max set of strict pull-ups or ring rows EOMOM-Every Other Minute on the Minute 2 Clean pulls + 3 Muscle cleans (10 minute EOMOM) Build to a heavy [&#8230;]]]></description>
		
		
		
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		<title>Thanksgiving Day 2016</title>
		<link>https://www.crossfitfirstcreek.com/thanksgiving-day-2016/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Thu, 24 Nov 2016 01:30:00 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
		<guid isPermaLink="false">http://www.crossfitfirstcreek.com/?p=1389</guid>

					<description><![CDATA[HAPPY THANKSGIVING WOD Metcon (Time) Kalsu (Sort of.. but not really) With a PARTNER For TIme 100 Cleans (135/95) 5 Burpees EMOM The 100 Cleans will be split between the partners, One working and one resting, both partners will complete 5 burpees EMOM together (5 each) *Anyone who wants to do thrusters&#8230;. Is MORE than [&#8230;]]]></description>
		
		
		
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		<title>Wednesday</title>
		<link>https://www.crossfitfirstcreek.com/wednesday-3/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Wed, 23 Nov 2016 00:59:22 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
		<guid isPermaLink="false">http://www.crossfitfirstcreek.com/?p=1387</guid>

					<description><![CDATA[CrossFit First Creek &#8211; CrossFit Metcon (Distance) Handstand Walk for Distance EOMOM for 10 Min Scaled: 5 Wall Walks Metcon (AMRAP &#8211; Rounds and Reps) 15 Min AMRAP 200 M Run 5 HSPU 200 M Run 10 HSPU 200 M Run 15 HSPU &#8230;&#8230;&#8230;&#8230;&#8230; Continue (add 5 HSPU each round)]]></description>
		
		
		
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		<title>Tuesday</title>
		<link>https://www.crossfitfirstcreek.com/tuesday-2/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Tue, 22 Nov 2016 01:30:00 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
		<guid isPermaLink="false">http://www.crossfitfirstcreek.com/?p=1384</guid>

					<description><![CDATA[EMOM Power Clean/Hang Squat Clean (1 Power Clean- 1 Hang Squat Clean) 1 Power Clean- 1 Hang Squat Clean EMOM for 15 Min, Start Moderate and add weight Metcon (Time) 3 Rounds 500 M Row 10 Power Cleans (95/65) 10 Front Squats 10 S2OH]]></description>
		
		
		
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		<title>Monday</title>
		<link>https://www.crossfitfirstcreek.com/monday-2/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Mon, 21 Nov 2016 00:30:00 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
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					<description><![CDATA[Cindy (AMRAP &#8211; Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats]]></description>
		
		
		
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		<title>Saturday Hero WOD 11/19/16</title>
		<link>https://www.crossfitfirstcreek.com/saturday-hero-wod-111916/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Sat, 19 Nov 2016 05:30:00 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
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					<description><![CDATA[CrossFit First Creek &#8211; CrossFit Hammer (5 Rounds for time) 5 Rounds, each for time of: 5 Power Cleans, 135# 10 Front Squats, 135# 5 Jerks, 135# 20 Pull-ups Rest 90 SecondsIn honor of U.S. Army First Sergeant Michael &#8220;Hammer&#8221; Bordelon, 37, of Morgan City, LA, died on May 10, 2005To learn more about Hammer [&#8230;]]]></description>
		
		
		
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		<title>Friday</title>
		<link>https://www.crossfitfirstcreek.com/friday/</link>
		
		<dc:creator><![CDATA[Kim Rines]]></dc:creator>
		<pubDate>Fri, 18 Nov 2016 01:48:33 +0000</pubDate>
				<category><![CDATA[WOD]]></category>
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					<description><![CDATA[Weightlifting 1 Power Snatch-1 Hang Power Snatch-1 OH Squat (EMOM for 10 Min) Metcon Metcon (AMRAP &#8211; Rounds) DEATH BY: Toes To Bar (Begin Min 1 at 5)]]></description>
		
		
		
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