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	<title>Steel City CrossFit in Hamilton &#187; boot camp hamilton</title>
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		<title>Boot Camp Hamilton WOD</title>
		<link>http://steelcitycrossfit.com/boot-camp-hamilton-wod/</link>
		<comments>http://steelcitycrossfit.com/boot-camp-hamilton-wod/#comments</comments>
		<pubDate>Sun, 10 Apr 2011 14:49:23 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<description><![CDATA[Perform the following as a circuit 30 seconds each X 3 sets
Skipping
Jumping Jacks
Tuck Jumps
Jump Lunges
Burpees
Push Ups
Squat Thrusts
Mountain Climbers
Super Mans
Sit Ups]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-33/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-33/#comments</comments>
		<pubDate>Thu, 29 Apr 2010 00:03:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[3 rounds]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1546</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: 500 m row 3 rounds of &#8216;Cindy&#8217; (5 pull ups, 10 push ups, 15 squats) Strength WOD: 5-5-5-5 Hang Power Cleans WOD: 21-15-9 KB swings 1.5/1 Burpees]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-32/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-32/#comments</comments>
		<pubDate>Thu, 08 Apr 2010 00:12:57 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[clean 3]]></category>
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		<category><![CDATA[push ups]]></category>
		<category><![CDATA[ups post]]></category>
		<category><![CDATA[weight loss]]></category>

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		<description><![CDATA[SteelCity CrossFit Hamilton WOD Skills: Power Clean Strength WOD:Power Clean 3,3,3,3,3 WOD: AMRAP in 15 mins of: 10 power cleans @ 95/65 10 push ups Post max weight and number of reps to comments. Great work tonight everyone!]]></description>
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		<title>Steel City Crossfit WOD107200</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-31/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-31/#comments</comments>
		<pubDate>Sun, 28 Mar 2010 15:33:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<category><![CDATA[lunges]]></category>
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		<category><![CDATA[steel city]]></category>
		<category><![CDATA[weight loss]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1517</guid>
		<description><![CDATA[Steel City Crossfit WOD: warm-up: 500 mtr row, 20 situps, 15 mountain climbers, 10 lunges WOD: Card game! hearts- belushi&#8217;s diamonds- flutterkicks clubs- pushups spades- jumping squats jokers- 50 jumping jacks Turn card and complete number of reps to given exercise.]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-30/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-30/#comments</comments>
		<pubDate>Sun, 21 Mar 2010 15:28:41 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<category><![CDATA[pull ups]]></category>
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		<description><![CDATA[Steel City CrossFit Hamilton WoD Complete 1 minute of each exercise for 5 rounds.  1 minute rest between each round: Burpee box jumps Overhead lunges Jumping pull ups V sits Ring push ups Double unders Finish with as many body squats as possible in 1 minute]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-29/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-29/#comments</comments>
		<pubDate>Sun, 14 Mar 2010 15:08:57 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<category><![CDATA[sit ups]]></category>
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		<description><![CDATA[Anti up: max squat in 1 min Team Workout: Complete the following reps in teams.  Only one team member resting at a time: 5000 m row 100 leapfrogs 150 burpee pullups 200 push ups 250 jingle jangles 300 squats Cashout: 2 min max sit ups.]]></description>
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