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	<title>Crossfit Sligo - The first Crossfit BOX in County Sligo based in Sligo CityDaily WOD - Crossfit Sligo - The first Crossfit BOX in County Sligo based in Sligo City - Bringing your training to the next level!!</title>
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		<title>WOD 24-10-17</title>
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		<pubDate>Mon, 23 Oct 2017 23:45:45 +0000</pubDate>
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		<description><![CDATA[STRENGTH &#160; METCON Every 5:00 x 4: Level 3/2/1: 200m Run 20 Alternating DB Snatch  30/22.5, 22.5/15, 15/10 200m Run]]></description>
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		<title>WOD 20-10-17</title>
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		<pubDate>Thu, 19 Oct 2017 23:55:49 +0000</pubDate>
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		<description><![CDATA[Strength 1RM Back Squat METCON For Time: 50 Thrusters, 45/30kg 50 Pull Ups Every time you break 5 burpees]]></description>
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		<title>WOD 18-10-17</title>
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		<pubDate>Tue, 17 Oct 2017 23:55:08 +0000</pubDate>
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		<description><![CDATA[METCON 1 mile Run 50 Toes 2 Bar/ High Knees 50 Overhead Squats 50/30kg, 35/20kg 50 Box Jump Overs, 24/20&#8221; 50 Wall Ball 20/14 1 Mile Run]]></description>
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		<title>WOD 17-10-17</title>
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		<description><![CDATA[Strength A1) Glute Bridge DB Bench Press (30X0) 4&#215;8 A2) Dual Prone DB Rows (20X2) 4&#215;8 METCON 4 Sets Not for Time 50sec Wall 10 Clapping Push Ups 12 Goblet Reverse Lunges (6/leg) 20m Quadruped Crawl **Rest as needed]]></description>
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		<title>WOD 16-10-17</title>
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		<pubDate>Sun, 15 Oct 2017 23:55:03 +0000</pubDate>
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		<description><![CDATA[Strength A1) Segmented Snatch Grip Deadlift (3131) 3-3-3  build from last week A2) Box Step Down DB&#8217;s Loaded at sides (30X1) 6/leg x 3 sets METCON The European Champships 17.2 7 Minute Time Cap Score = For Time RX: 10 Burpee Box Jump Overs 24/20” 20 Calorie Row 40 Dumbbell Snatches 22.5/15kg 80 Double Unders Scaled: 10&#8230;]]></description>
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		<title>WOD 13-10-17</title>
		<link>http://www.crossfitsligo.ie/?p=4478</link>
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		<pubDate>Thu, 12 Oct 2017 23:55:45 +0000</pubDate>
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		<description><![CDATA[Strength  Front Squat 1RM METCON &#8216;KAREN&#8217; For Time: 150 Wall Ball 20/14]]></description>
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		<title>WOD 11-10-17</title>
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		<pubDate>Tue, 10 Oct 2017 23:52:28 +0000</pubDate>
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		<title>WOD 10-10-17</title>
		<link>http://www.crossfitsligo.ie/?p=4470</link>
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		<pubDate>Mon, 09 Oct 2017 23:55:57 +0000</pubDate>
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		<description><![CDATA[METCON 10 Rounds For Time: 25 Double Unders 15 Pullups 25 Squats 200m Run 1:00 Rest]]></description>
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		<title>WOD 09-10-17</title>
		<link>http://www.crossfitsligo.ie/?p=4463</link>
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		<pubDate>Sun, 08 Oct 2017 23:55:28 +0000</pubDate>
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		<description><![CDATA[Strength A1) Segment Snatch Grip Deadlift (3131) 4-4-4 - build from last week A2) Box Step Down Goblet Loaded; 3111 6-8/leg x 3 sets METCON Todays workout is the the European championship Workout 1 if you would like to sign up for the online qualifiers you can do so via this link below and here is a code to&#8230;]]></description>
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		<title>Team WOD 07-10-17</title>
		<link>http://www.crossfitsligo.ie/?p=4459</link>
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		<pubDate>Fri, 06 Oct 2017 23:55:38 +0000</pubDate>
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		<description><![CDATA[Teams of 2 Buy In 60m Wheel Barrow (switch every 10m) / Bear Crawl 50-40-30-20-10 Toes 2 Bar/ High Knees/ Lying Leg Raises Box Jumps, 24″/20″ Hang Power Clean 50/35, 40/25, 30,20 Cash Out 60m Wheel Barrow (switch every 10m) / Bear Crawl]]></description>
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