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		<title>Saturday, December 19th</title>
		<link>https://www.crossfitvaevictis.com/saturday-december-19th-2/</link>
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		<pubDate>Sun, 20 Dec 2020 07:00:00 +0000</pubDate>
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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit Metcon (AMRAP &#8211; Rounds and Reps) Teams of 2 Complete: 4000m Row (Switch however you decide) Partner 1: Row Patrner 2: Completes AMRAP of &#8211; 5 CTB Pull-ups 10 Burpees 15 KB Swings (53/35) *RX+ 5 Bar Muscle-ups, 10 Lateral Burpees, 15 Power Snatches (75/55) *Level 2 – Pull-ups, KB [&#8230;]]]></description>
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		<title>Friday, December 18th</title>
		<link>https://www.crossfitvaevictis.com/friday-december-18th-2/</link>
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		<pubDate>Sat, 19 Dec 2020 07:00:00 +0000</pubDate>
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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit Foam Rolling/Mobility 3 Minutes &#8211; Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats 3 Minutes &#8211; Pigeon Pose/Hip Stretches + Glute Activation 2 Minutes &#8211; T-Spine/Lat Mobility and Activation Warm-up 400m Run or 500m Row Coaches Choice Dynamic Warm-up Skill Work/Activation 50ft KB OH Walking Lunge (R) 10 Monster [&#8230;]]]></description>
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		<title>Thursday, December 17th</title>
		<link>https://www.crossfitvaevictis.com/thursday-december-17th-2/</link>
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		<pubDate>Fri, 18 Dec 2020 07:00:00 +0000</pubDate>
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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit Foam Rolling/Mobility 3 Minutes &#8211; Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes &#8211; Calf and Ankle Mobility 2 Minutes &#8211; OH Mobility/Stability Drills Warm-up 500m Row or 2-3 Minute Jump Rope/Double Under Practice Coaches Choice Dynamic Warm-up Skill Work/Activation 50ft KB Bottoms Up Carry (Left) 10 KB [&#8230;]]]></description>
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		<title>Wednesday, December 16th</title>
		<link>https://www.crossfitvaevictis.com/wednesday-december-16th-2/</link>
		<comments>https://www.crossfitvaevictis.com/wednesday-december-16th-2/#comments</comments>
		<pubDate>Thu, 17 Dec 2020 07:00:00 +0000</pubDate>
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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit Foam Rolling/Mobility 3 Minutes &#8211; Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes &#8211; Calf and Ankle Mobility 2 Minutes &#8211; OH Mobility/Stability Drills Warm-up 500m Row or 400m Run Coaches Choice Dynamic Warm-up Metcon (5 Rounds for time) 5 Rounds Each For Time: 500m Row 20 Alternating [&#8230;]]]></description>
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		<title>Tuesday, December 15th</title>
		<link>https://www.crossfitvaevictis.com/tuesday-december-15th-2/</link>
		<comments>https://www.crossfitvaevictis.com/tuesday-december-15th-2/#comments</comments>
		<pubDate>Tue, 15 Dec 2020 07:00:00 +0000</pubDate>
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				<category><![CDATA[Workout of the Day]]></category>

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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes &#8211; Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats 2 Minutes &#8211; Calf and Ankle Stretches and Hip Mobility 2 Minutes &#8211; Wall Quad/Hip Flexor Stretches + Glute Activation Warm-up 500m Row or 400m Run Coaches Choice Dynamic Warm-up Skill Work/Activation 50ft [&#8230;]]]></description>
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		<title>Monday, December 14th</title>
		<link>https://www.crossfitvaevictis.com/monday-december-14th-3/</link>
		<comments>https://www.crossfitvaevictis.com/monday-december-14th-3/#comments</comments>
		<pubDate>Mon, 14 Dec 2020 07:00:00 +0000</pubDate>
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				<category><![CDATA[Workout of the Day]]></category>

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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes &#8211; Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes &#8211; Calf and Ankle Mobility/Hip Mobility Drills 2 Minutes &#8211; OH Mobility and Stability Drills Warm-up 500m Row or 2-3 Minutes Jump Rope/Double Unders Coaches Choice Dynamic Warm-up Skill Work/Activation Oly Warm-up [&#8230;]]]></description>
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		<title>Saturday, December 12th</title>
		<link>https://www.crossfitvaevictis.com/saturday-december-12th-2/</link>
		<comments>https://www.crossfitvaevictis.com/saturday-december-12th-2/#comments</comments>
		<pubDate>Sat, 12 Dec 2020 07:00:00 +0000</pubDate>
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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit View Public Whiteboard Toys For Tots (Time) Teams of 2 Complete: 2 Rounds Of &#8211; 400m Run 42 Wallballs (20/14) 30 Alternating DB Snatches (45/25) 18 Burpees 2 Rounds of &#8211; 400m Run 42 Wallballs (20/14) 30 Single Arm Devils Press (45/25) 18 Burpee Pull-ups *35 Minute Cap *Level 2 [&#8230;]]]></description>
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		<title>Friday, December 11th</title>
		<link>https://www.crossfitvaevictis.com/friday-december-11th-2/</link>
		<comments>https://www.crossfitvaevictis.com/friday-december-11th-2/#comments</comments>
		<pubDate>Fri, 11 Dec 2020 07:00:00 +0000</pubDate>
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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes &#8211; Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats 3 Minutes &#8211; Pigeon Pose/Hip Stretches + Glute Activation 2 Minutes &#8211; T-Spine/Lat Mobility and Activation Warm-up 400m Run or 500m Row Coaches Choice Dynamic Warm-up Skill Work/Activation 50ft KB OH Walking Lunge [&#8230;]]]></description>
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		<title>Thursday, December 10th</title>
		<link>https://www.crossfitvaevictis.com/thursday-december-10th-2/</link>
		<comments>https://www.crossfitvaevictis.com/thursday-december-10th-2/#comments</comments>
		<pubDate>Thu, 10 Dec 2020 07:00:00 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
				<category><![CDATA[Workout of the Day]]></category>

		<guid isPermaLink="false">http://www.crossfitvaevictis.com/?p=5158</guid>
		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes &#8211; Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes &#8211; Calf and Ankle Mobility 2 Minutes &#8211; OH Mobility/Stability Drills Warm-up 500m Row or 2-3 Minute Jump Rope/Double Under Practice Coaches Choice Dynamic Warm-up Skill Work/Activation 50ft KB Bottoms Up Carry [&#8230;]]]></description>
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		<title>Wednesday, December 9th</title>
		<link>https://www.crossfitvaevictis.com/wednesday-december-9th-2/</link>
		<comments>https://www.crossfitvaevictis.com/wednesday-december-9th-2/#comments</comments>
		<pubDate>Wed, 09 Dec 2020 07:00:00 +0000</pubDate>
		<dc:creator><![CDATA[admin]]></dc:creator>
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		<description><![CDATA[CrossFit Vae Victis &#8211; CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes &#8211; Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes &#8211; Calf and Ankle Mobility 2 Minutes &#8211; OH Mobility/Stability Drills Warm-up 500m Row or 400m Run Coaches Choice Dynamic Warm-up Metcon (AMRAP &#8211; Rounds and Reps) AMRAP 20 Minutes: 250m Row [&#8230;]]]></description>
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