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	<title>ZombieFit &#187; Misc.</title>
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	<description>&#34;Fitness to Survive the Apocalypse&#34;</description>
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		<title>WOD: 05/12/12</title>
		<link>http://zombiefit.org/2012/05/wod-051212/</link>
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		<pubDate>Sat, 12 May 2012 06:36:51 +0000</pubDate>
		<dc:creator>ZombieFit</dc:creator>
				<category><![CDATA[Misc.]]></category>
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		<description><![CDATA[Warm Up: run 1/4 mile or bike .5 miles or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups. WOD 653 étudiant: On the minute, for 5 minutes, sprint 100m. avancée: On the minute, for 7 minutes, sprint 100m. traceur On the minute, for 10 [...]]]></description>
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		<title>WOD: 03/18/12</title>
		<link>http://zombiefit.org/2012/03/wod-031812/</link>
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		<pubDate>Sun, 18 Mar 2012 06:51:16 +0000</pubDate>
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		<description><![CDATA[Warm Up: run 1/4 mile or bike 1 mile or row 250m followed by: 3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups WOD 618 étudiant: Perform 40 repetitions each of: dips, jumping jacks, air squats, sit ups, and jumping pull ups. Complete each exercise in as few sets as possible, i.e. [...]]]></description>
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		<title>ZombieFit Seminar, Run For Your Lives and 30 Days of ZombieFit</title>
		<link>http://zombiefit.org/2012/02/zombiefit-seminar/</link>
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		<pubDate>Mon, 20 Feb 2012 21:06:28 +0000</pubDate>
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		<description><![CDATA[Planning begins for our first ZombieFit Seminar! Myself and some friends have signed up to take part in the &#8220;Run For Your Lives&#8221; race in Butler, PA on Sept. 1st. You can sign up here. If you want to be a member of our team, just sign up for the 1 p.m. wave and put [...]]]></description>
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		<title>WOD: 02/10/12</title>
		<link>http://zombiefit.org/2012/02/wod-021012/</link>
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		<pubDate>Fri, 10 Feb 2012 07:25:49 +0000</pubDate>
		<dc:creator>ZombieFit</dc:creator>
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		<description><![CDATA[Warm Up: run 1/4 mile OR row 250m OR bike 2 miles. 3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups). WOD 595 Tabata Parkour étudiant: Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 [...]]]></description>
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		<title>WOD: 01/12/12</title>
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		<pubDate>Thu, 12 Jan 2012 10:07:55 +0000</pubDate>
		<dc:creator>ZombieFit</dc:creator>
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		<description><![CDATA[Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by: 3 rounds of: 10 pull ups; 10 push ups; 10 parkour squats; 10 sit ups WOD 575 etudiant: 50 burpees for time. avancee: 100 burpees for time. traceur: 100 burpee pull-ups for time. (If you do not have a pull up [...]]]></description>
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