<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>Steel City CrossFit in Hamilton &#187; WOD</title>
	<atom:link href="http://steelcitycrossfit.com/category/crossfit-hamilton-workout-of-the-day/feed/" rel="self" type="application/rss+xml" />
	<link>http://steelcitycrossfit.com</link>
	<description>CrossFit, Bootcamp and Fitness Boxing</description>
	<lastBuildDate>Thu, 09 Feb 2012 17:11:41 +0000</lastBuildDate>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>http://wordpress.org/?v=3.3.1</generator>
		<item>
		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-389/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-389/#comments</comments>
		<pubDate>Thu, 09 Feb 2012 17:11:41 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[2000 m row]]></category>
		<category><![CDATA[bench press]]></category>
		<category><![CDATA[kipping pullups]]></category>
		<category><![CDATA[rowing]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=3517</guid>
		<description><![CDATA[Thursday February 9, 2012 Skill Kipping pullups Lift Bench Press 3-3-3-3-3 WOD 2000 m row &#160; Rest up, that Morrison&#8217;s a tough one!]]></description>
		<wfw:commentRss>http://steelcitycrossfit.com/steel-city-crossfit-wod-389/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-388/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-388/#comments</comments>
		<pubDate>Wed, 08 Feb 2012 20:37:52 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[box jumps]]></category>
		<category><![CDATA[kbs]]></category>
		<category><![CDATA[kettlebell swings]]></category>
		<category><![CDATA[Morrison]]></category>
		<category><![CDATA[wall balls]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=3515</guid>
		<description><![CDATA[Wednesday February 8, 2012 Morrison 50-40-30-20-10 Wall balls (20/14) Box jumps (24&#8243;/20&#8243;) KBS (24/16) &#160;]]></description>
		<wfw:commentRss>http://steelcitycrossfit.com/steel-city-crossfit-wod-388/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-387/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-387/#comments</comments>
		<pubDate>Wed, 08 Feb 2012 00:39:27 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[800 m row]]></category>
		<category><![CDATA[double unders]]></category>
		<category><![CDATA[power cleans]]></category>
		<category><![CDATA[split jumps]]></category>
		<category><![CDATA[thrusters]]></category>
		<category><![CDATA[weighted pullups]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=3511</guid>
		<description><![CDATA[Tuesday February 7, 2012 Skill Double unders Lift Weighted pullups 5-5-5-5-5 WOD 800 m row then, 3 rounds 5 thrusters (135/85) 10 power cleans (135/85) 20 split jumps]]></description>
		<wfw:commentRss>http://steelcitycrossfit.com/steel-city-crossfit-wod-387/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-386/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-386/#comments</comments>
		<pubDate>Mon, 06 Feb 2012 13:52:15 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[ball slams]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[deadlifts]]></category>
		<category><![CDATA[front squats]]></category>
		<category><![CDATA[L-sits]]></category>
		<category><![CDATA[pushups]]></category>
		<category><![CDATA[V-situps]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=3506</guid>
		<description><![CDATA[Monday February 6, 2012 Skill L-sit &#8211; hold for a total of 1-2 minutes Lift Front squat 1-1-1-1-1-1-1 WOD 2 rounds 20 deadlifts (185/120) 20 burpees 20 V-situps 20 ball slams (30/20) 20 pushups]]></description>
		<wfw:commentRss>http://steelcitycrossfit.com/steel-city-crossfit-wod-386/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-385/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-385/#comments</comments>
		<pubDate>Sat, 04 Feb 2012 15:29:29 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[back squat]]></category>
		<category><![CDATA[dead bugs]]></category>
		<category><![CDATA[hollow rocks]]></category>
		<category><![CDATA[kbs]]></category>
		<category><![CDATA[kettlebell swings]]></category>
		<category><![CDATA[wall balls]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=3504</guid>
		<description><![CDATA[Saturday February 4, 2012 Skill Hollow rocks/dead bugs Lift Back Squat 3-3-3-3-3 WOD 3 rounds 30 wall balls (20/14) 30 KBS (24/16)]]></description>
		<wfw:commentRss>http://steelcitycrossfit.com/steel-city-crossfit-wod-385/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-384/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-384/#comments</comments>
		<pubDate>Fri, 03 Feb 2012 10:57:59 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[clean and jerks]]></category>
		<category><![CDATA[strict press]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=3502</guid>
		<description><![CDATA[Friday February 3, 2012 Skill Jerk Lift Strict Press 5-5-5-5-5 WOD 12 minute AMRAP 5 clean and jerks (135/95) 10 burpees]]></description>
		<wfw:commentRss>http://steelcitycrossfit.com/steel-city-crossfit-wod-384/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
	</channel>
</rss>

