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	<title>Next Level Performance &#187; Ladders</title>
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	<link>http://nxtlevelnow.com</link>
	<description>cutting edge high intensity strength &#38; conditioning</description>
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		<title>ROD 032712</title>
		<link>http://nxtlevelnow.com/2012/03/rod-032712/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-032712/#comments</comments>
		<pubDate>Tue, 27 Mar 2012 02:00:41 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Boxing]]></category>
		<category><![CDATA[For Time]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Post to Comments]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[H.I.I.T. X-treme]]></category>
		<category><![CDATA[Ladder ROD]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=9032</guid>
		<description><![CDATA[Tuesday, 27March12 &#160; &#160; &#160; &#160; &#160; &#160; Ready for Anything Training!!!!! This High Intensity Super Boxing class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat. Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music. Let’s see [...]]]></description>
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		<slash:comments>1</slash:comments>
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		<title>ROD 030612</title>
		<link>http://nxtlevelnow.com/2012/03/rod-030612/</link>
		<comments>http://nxtlevelnow.com/2012/03/rod-030612/#comments</comments>
		<pubDate>Tue, 06 Mar 2012 03:00:46 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Boxing]]></category>
		<category><![CDATA[HIIT X-treme]]></category>
		<category><![CDATA[Ladders]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=8757</guid>
		<description><![CDATA[Tuesday, 06 March 12 Ready for Anything Training!!!!! This Super Boxing X-Treme class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat. Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music. Let’s see what you’ve got!!!! ____________________________________________ JUST [...]]]></description>
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		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>ROD 120511</title>
		<link>http://nxtlevelnow.com/2011/12/rod-120511/</link>
		<comments>http://nxtlevelnow.com/2011/12/rod-120511/#comments</comments>
		<pubDate>Mon, 05 Dec 2011 05:29:51 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Burpees]]></category>
		<category><![CDATA[Power]]></category>
		<category><![CDATA[weight loss]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7973</guid>
		<description><![CDATA[ROD Monday, 05Dec11 &#160; Monday Masher This will be a timed set of 40 sec work &#38; 20 sec rest for 4 rounds Reclines DB Thrusters Dbl squat jump burpees Box jumps Agility ladder drill Men use the heavy DB&#8217;s for the Thrusters and for the  ladder drills all participants will use lite dumbbells in hand [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 091511</title>
		<link>http://nxtlevelnow.com/2011/09/rod091511/</link>
		<comments>http://nxtlevelnow.com/2011/09/rod091511/#comments</comments>
		<pubDate>Thu, 15 Sep 2011 00:56:53 +0000</pubDate>
		<dc:creator>Becerra</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Boot Camp Training]]></category>
		<category><![CDATA[Boxing]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[MMA style Training]]></category>
		<category><![CDATA[Ready For Anything]]></category>
		<category><![CDATA[Running]]></category>
		<category><![CDATA[Uncategorized]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7388</guid>
		<description><![CDATA[ROD Thursday, 15Sept11   Ready for Anything Training!!!!! This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat. Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music. Let’s see what you’ve got!!!! Please RSVP by clicking on Class [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>ROD 070111</title>
		<link>http://nxtlevelnow.com/2011/06/rod-070111/</link>
		<comments>http://nxtlevelnow.com/2011/06/rod-070111/#comments</comments>
		<pubDate>Fri, 01 Jul 2011 03:36:07 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Dumbbell Training]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Core Training]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Ladder ROD]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=7014</guid>
		<description><![CDATA[  Chris wrote: If there is sufficient interest I will do a class at 9am Saturday morning. But I need a definitive confirmation of who will be attending.  Please RSVP by going to CLASS SIGN UP (the same process as signig up for boxing).  If you sign up you BETTER show up. ************************************************** ROD Friday, [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>ROD 052411</title>
		<link>http://nxtlevelnow.com/2011/05/rod-052411/</link>
		<comments>http://nxtlevelnow.com/2011/05/rod-052411/#comments</comments>
		<pubDate>Tue, 24 May 2011 09:57:09 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Articles]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Ladder ROD]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6722</guid>
		<description><![CDATA[ROD Tuesday, 24May11   Ladder Time Climb down the ladder from 10 &#8211; 1 reps in the following order for time&#8230; Circuit through this. Use a challenging load, not light. Kettlebell half snatch l/r  (10/10,9/9,8/8 etc….) Kettlebell clean long cycle l/r Kettlebell push press l/r Post time to comments&#8230; _______________________________________________________________________ Unleash The Power Of Heavy Kettlebell Training [...]]]></description>
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		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>ROD 032611</title>
		<link>http://nxtlevelnow.com/2011/03/rod-032611/</link>
		<comments>http://nxtlevelnow.com/2011/03/rod-032611/#comments</comments>
		<pubDate>Fri, 25 Mar 2011 21:53:55 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Dumbbells]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6144</guid>
		<description><![CDATA[ROD Saturday, 26Mar11   Saturday Ladder For time: 15 DB Hang Squat Cleans      1 Pushup 14 DB Hang Squat Cleans      2 Pushups 13 DB Hang Squat Cleans      3 Pushups 12 DB Hang Squat Cleans      4 Pushups Keep the Hang Squats descending &#38; Pushups ascending until you reach&#8230;   1 DB Hang Squat Clean      15 Pushups ________________________________________________________________________ For your Musical [...]]]></description>
		<wfw:commentRss>http://nxtlevelnow.com/2011/03/rod-032611/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 032211</title>
		<link>http://nxtlevelnow.com/2011/03/rod-032211/</link>
		<comments>http://nxtlevelnow.com/2011/03/rod-032211/#comments</comments>
		<pubDate>Tue, 22 Mar 2011 05:53:52 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Fat Burner]]></category>
		<category><![CDATA[High Intensity Interval Training]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Power]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=6092</guid>
		<description><![CDATA[ROD Tuesday, 22Mar11      Bad Ass Tabata Tuesday We are going for 20 seconds work / 10 seconds rest – non-stop 8 rounds at each station Jumping pull-ups (chest 2 bar) Ball Slams (kneeling) Dumbell thrusters (go heavy) KB swings (go heavy) Push-ups (nlp style) MB V-ups _______________________________________________________________ These 150 Calories Go Straight to Your [...]]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>ROD 030711</title>
		<link>http://nxtlevelnow.com/2011/03/rod-030711/</link>
		<comments>http://nxtlevelnow.com/2011/03/rod-030711/#comments</comments>
		<pubDate>Mon, 07 Mar 2011 06:47:58 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Muscle Endurance]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Endurance]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Ladder ROD]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=5948</guid>
		<description><![CDATA[ROD Monday, 07Mar11   Ladder Down / Level I class  10,9,8,7,6,5,4,3,2,1 reps on of these 4 movements: 220 strict reps for time DB Thrusters  Squat Thrusts (Burpee w/no pushup)  DB Alternating Lunges  (on each leg) Kettlebell swings Ladder 1/2 way Down/ Up - Level II class 10,9,8,7,6,7,8,9,10 reps on of these 4 movements: 296 strict reps for time DB Thrusters  [...]]]></description>
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		<slash:comments>0</slash:comments>
<enclosure url="http://media.crossfit.com/cf-video/CrossFit_IWasToldICouldnt_LevelOne.wmv" length="34777754" type="video/asf" />
		</item>
		<item>
		<title>ROD 022311</title>
		<link>http://nxtlevelnow.com/2011/02/rod-022311/</link>
		<comments>http://nxtlevelnow.com/2011/02/rod-022311/#comments</comments>
		<pubDate>Wed, 23 Feb 2011 06:00:47 +0000</pubDate>
		<dc:creator>Coach D</dc:creator>
				<category><![CDATA[Conditioning]]></category>
		<category><![CDATA[Kettlebell]]></category>
		<category><![CDATA[Ladders]]></category>
		<category><![CDATA[Power & Strength]]></category>
		<category><![CDATA[Bodyweight]]></category>
		<category><![CDATA[Dumbbells]]></category>
		<category><![CDATA[Kettlebells]]></category>
		<category><![CDATA[Ladder ROD]]></category>

		<guid isPermaLink="false">http://nxtlevelnow.com/?p=5778</guid>
		<description><![CDATA[ROD Wednesday, 23Feb11   Wednesday Ladder Work This workout is based on interval ladder ROD. Each exercise will be performed for time in seconds starting from 60-50-40-30-30-40-50-60 seconds with a 10 second rest between exercises and a 30 second rest between rounds.   KB Swings Mtn. Climbers DB Thrusters __________________________________________________________________ Is ‘Eat Real Food’ Unthinkable? By MARK BITTMAN [...]]]></description>
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		<slash:comments>4</slash:comments>
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