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	<title>Steel City CrossFit in Hamilton &#187; WOD</title>
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	<description>CrossFit, Boot Camps and Fitness Boxing at 1685 Main St. W, Hamilton</description>
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		<title>SCCF Hamilton WOD</title>
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		<pubDate>Sun, 05 Sep 2010 10:04:15 +0000</pubDate>
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		<description><![CDATA[30 Cal. Row 30 Wall ball 30 Box jumps 30 Burpees 30 Sit ups 30 Push ups 30 Body rows 30 Squats 30 Cal. Row]]></description>
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		<title>WOD- CrossFit Football Style</title>
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		<pubDate>Mon, 19 Jul 2010 09:34:26 +0000</pubDate>
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		<description><![CDATA[Dynamic warmup led by Personal Trainer Evan Ferber WOD 50m row sprint 6 Power Cleans 12 Knees to Elbows *7 Rounds Complete as fast as possible, 20 minute time limit.]]></description>
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		<title>June 8- &#8220;Filthy Fifty&#8221;</title>
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		<pubDate>Tue, 08 Jun 2010 11:11:52 +0000</pubDate>
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		<description><![CDATA[a beautiful day to get filthy! warmup- 250m row, trunk twists, good mornings, shoulder openers, 250m row 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 &#8230; <a href="http://steelcitycrossfit.com/june-8-filthy-fifty/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>JUNE 5- The Kobe</title>
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		<pubDate>Sat, 05 Jun 2010 15:11:51 +0000</pubDate>
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		<description><![CDATA[Personal Trainer- Evan Ferber Perform a warmup of Mountain climbers-30seconds Pushups- 10 Situps- 10 x4 WOD- DBL Unders-24 Dips             -24 Situps         -24 PushPress -24 *5 Total Rounds. Morgan rocked it with some serious weight.]]></description>
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		<title>May 12 WOD- &#8220;Falling Grace&#8221;</title>
		<link>http://steelcitycrossfit.com/may-12-wod-falling-grace/</link>
		<comments>http://steelcitycrossfit.com/may-12-wod-falling-grace/#comments</comments>
		<pubDate>Wed, 12 May 2010 14:34:12 +0000</pubDate>
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		<description><![CDATA[With Personal Trainer Evan Ferber warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings then &#8220;Annie&#8221; 50 Double Unders Situps 40Double Unders Situps 30Double Unders Situps 20Double Unders Situps 10Double Unders Situps &#8220;Falling Grace&#8221; 30 Power Clean and &#8230; <a href="http://steelcitycrossfit.com/may-12-wod-falling-grace/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>May 11 WOD- Power Cleans</title>
		<link>http://steelcitycrossfit.com/may-11-wod-power-cleans/</link>
		<comments>http://steelcitycrossfit.com/may-11-wod-power-cleans/#comments</comments>
		<pubDate>Tue, 11 May 2010 11:58:42 +0000</pubDate>
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		<description><![CDATA[Power Cleans with Trainer Evan Ferber warm up- 250m row, 20 dislocates, 20 overhead squats, 20 supermans, 20 situps all performed twice SWOD- Power Cleans 5-5-5-5 Great firstgo at power cleans Val! WOD- 250m row 21 Deadlifts (135/95) 15  Box &#8230; <a href="http://steelcitycrossfit.com/may-11-wod-power-cleans/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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