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	<title>Steel City CrossFit in Hamilton &#187; burpees</title>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-384/</link>
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		<pubDate>Fri, 03 Feb 2012 10:57:59 +0000</pubDate>
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		<category><![CDATA[burpees]]></category>
		<category><![CDATA[clean and jerks]]></category>
		<category><![CDATA[strict press]]></category>

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		<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>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-377/</link>
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		<pubDate>Thu, 26 Jan 2012 21:55:26 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[front squats]]></category>
		<category><![CDATA[kbs]]></category>
		<category><![CDATA[kettlebell swings]]></category>
		<category><![CDATA[one-leg hopping]]></category>
		<category><![CDATA[pushups]]></category>

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		<description><![CDATA[Thursday January 26, 2012 Skill One-leg hopping Lift Front squat 3-3-3-3-3 WOD 4 rounds 30 KBS (24/16) 30 pushups * Do a 5 burpee penalty every time you put down the kettlebell before your 30 reps are finished.]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-374/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-374/#comments</comments>
		<pubDate>Mon, 23 Jan 2012 17:11:58 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[double unders]]></category>
		<category><![CDATA[overhead squats]]></category>
		<category><![CDATA[weighted pullups]]></category>

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		<description><![CDATA[Monday January 23, 2012 Skill Double unders Lift Weighted Pullups 1-1-1-1-1-1-1 Burpee Nancy 5 rounds 15 burpees 15 overhead squats (95/65)]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-365/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-365/#comments</comments>
		<pubDate>Wed, 11 Jan 2012 13:56:52 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[handstands]]></category>
		<category><![CDATA[kbs]]></category>
		<category><![CDATA[kettlebell swings]]></category>
		<category><![CDATA[split jumps]]></category>
		<category><![CDATA[strict press]]></category>

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		<description><![CDATA[Wednesday January 11, 2012 Skill Handstands Lift Strict Press 1-1-1-1-1-1-1 WOD 15 minute AMRAP 12 KBS (24/16) 10 split jumps 8 burpees]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-354/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-354/#comments</comments>
		<pubDate>Thu, 29 Dec 2011 21:10:20 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[500 m row]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[dead bugs]]></category>
		<category><![CDATA[hollow rocks]]></category>
		<category><![CDATA[kbs]]></category>
		<category><![CDATA[kettlebell swings]]></category>

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		<description><![CDATA[Thursday December 29, 2011 Skill Hollow rocks/dead bugs Lift Thrusters 1-1-1-1-1-1-1 WOD 1 500 m row Awesome job with 1:29 Ian!  Who&#8217;s going to beat him? WOD 2 7 minute AMRAP 7 KBS (24/16) 7 burpees]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-337/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-337/#comments</comments>
		<pubDate>Wed, 07 Dec 2011 18:51:50 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[ring support]]></category>
		<category><![CDATA[strict press]]></category>
		<category><![CDATA[toes-to-bar]]></category>

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		<description><![CDATA[Wednesday December 7, 2011 Skill Ring support &#8211; hold for a total of 60 seconds Lift Strict press 3-3-3-3-3 WOD 30-20-10 Toes-to-bar Burpees &#160; Stretch!]]></description>
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