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	<title>Steel City CrossFit in Hamilton &#187; boot camp</title>
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		<title>Attention Dundas and Hamilton Boot Campers!!</title>
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		<pubDate>Wed, 08 Sep 2010 05:23:05 +0000</pubDate>
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		<title>Steel City Crossfit WOD107200</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-31/</link>
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		<pubDate>Sun, 28 Mar 2010 15:33:11 +0000</pubDate>
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		<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-24/</link>
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		<pubDate>Sat, 09 Jan 2010 00:59:42 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: complete 2 rounds of the following: 500 m row 20 squats 15 shoulder openers 20 sit ups 15 push ups 20 tuck jumps WOD: 50 deadlifts 40 KB swings 30 sit ups 20 pull ups 10 handstand pushups Great work tonight everyone! Excellent effort on the handstand pushups!]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-21/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-21/#comments</comments>
		<pubDate>Fri, 18 Sep 2009 22:21:12 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<description><![CDATA[Steel City CrossFit in Hamilton WoD Warm up: 3 rounds of: 10 Supermen 10 Dislocates 10 Squats 10 Push ups WOD: CrossFit Total Back Squat 1,1,1 Strict Press 1,1,1 Deadlift 1,1,1 Then attempt a PR on 500 m Row or work on pull ups, double unders or handstand push ups :]]></description>
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		<title>Steel City CrossFit WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-19/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-19/#comments</comments>
		<pubDate>Wed, 09 Sep 2009 00:15:30 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<description><![CDATA[Steel City CrossFit Hamilton WoD Warm up: 2 rounds of: Run 400 m 20 push ups 20 sit ups 20 supermen 10 double unders Workout: Complete as many rounds as possible in 15 mins of: 20 box jumps 15 K.B. swings 12 burpees 9 burpees Post # of rounds to comments. :]]></description>
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		<title>Steel City CrossFit Hamilton WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-hamilton-wod-3/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-hamilton-wod-3/#comments</comments>
		<pubDate>Fri, 07 Aug 2009 00:01:20 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<description><![CDATA[Steel City CrossFit WOD Complete 4  rounds of the following for time: 500 m row 15 burpees 400 m run Post time to comments. Great workout today! Awesome effort by all! :]]></description>
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