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	<title>Steel City CrossFit in Hamilton &#187; burpees</title>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Mon, 30 Apr 2012 06:04:45 +0000</pubDate>
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		<category><![CDATA[burpees]]></category>
		<category><![CDATA[kipping]]></category>
		<category><![CDATA[muscleups]]></category>
		<category><![CDATA[OHS]]></category>
		<category><![CDATA[overhead squats]]></category>
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		<description><![CDATA[Monday April 30, 2012 Skill Kipping/muscleups Lift Overhead squat 1-1-1-1-1-1-1 WOD 15 minute AMRAP 2-4-6-8-10&#8230; Burpees Wall balls (20/14)]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-435/</link>
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		<pubDate>Wed, 04 Apr 2012 12:33:31 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[bench press]]></category>
		<category><![CDATA[burpees]]></category>
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		<category><![CDATA[kettlebell swings]]></category>

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		<description><![CDATA[Wednesday April 4, 2012 Skill Double unders Lift Bench Press 5-5-5-5-5 WOD 10 minute AMRAP KBS (24/16) * Do 3 burpees every time you stop swinging the kettlebell or miss a rep]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-432/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-432/#comments</comments>
		<pubDate>Sat, 31 Mar 2012 12:55:42 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[400 m run]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[deadlifts]]></category>
		<category><![CDATA[pullups]]></category>
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		<category><![CDATA[slackline]]></category>
		<category><![CDATA[wall balls]]></category>

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		<description><![CDATA[Saturday March 31, 2012   Skill Slackline Lift Deadlift 5-5-5-5-5 WOD 2 rounds 50 wall balls (20/14) 400 m run 30 pushups 20 pullups 10 burpees]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-427/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-427/#comments</comments>
		<pubDate>Mon, 26 Mar 2012 15:00:03 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[bench press]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[kipping pullups]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[V-situps]]></category>

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		<description><![CDATA[Monday March 26, 2012 Skill Kipping pullups Lift Bench press 1-1-1-1-1-1-1 WOD 20 minute AMRAP 10 burpees 10 V-situps 10 squats Learn about how to be happy!&#160;]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-411/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-411/#comments</comments>
		<pubDate>Wed, 07 Mar 2012 13:57:26 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[double unders]]></category>
		<category><![CDATA[maximum broad jumps]]></category>
		<category><![CDATA[power cleans]]></category>
		<category><![CDATA[V-situps]]></category>

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		<description><![CDATA[Wednesday March 7, 2012 Skill Maximum broad jump Lift Power clean 1-1-1-1-1-1-1 WOD 15 minute AMRAP 5 burpees 10 V-situps 15 double unders]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wo/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wo/#comments</comments>
		<pubDate>Fri, 24 Feb 2012 13:51:45 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[box jumps]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[CrossFit Games Open Workout #1]]></category>
		<category><![CDATA[fight gone bad]]></category>
		<category><![CDATA[push press]]></category>
		<category><![CDATA[rowing]]></category>
		<category><![CDATA[SDLHP]]></category>
		<category><![CDATA[sumo deadlift high pull]]></category>
		<category><![CDATA[wall balls]]></category>
		<category><![CDATA[weighted pullups]]></category>

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		<description><![CDATA[Friday February 24, 2012 Lift Weighted Pullups 1-1-1-1-1-1-1 Fight Gone Bad 3 rounds for max reps 1 minute of each of the following: Wall balls (20/14) SDLHP (75/55) Box jumps (24&#8243;/20&#8243;) Push press (75/55) Row (calories) Rest &#160; OR CrossFit Games Open Workout #1 7 minute AMRAP Burpees - Chest and hips must touch the [...]]]></description>
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