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	<title>Steel City CrossFit in Hamilton &#187; crossfit classes</title>
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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>
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				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1532</guid>
		<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 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>
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		<category><![CDATA[pull ups]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1514</guid>
		<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 &#8211; Dec 29/09</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-dec-2909/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-dec-2909/#comments</comments>
		<pubDate>Wed, 30 Dec 2009 14:24:02 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[push press]]></category>
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		<category><![CDATA[side stretch]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1346</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: 3 rounds of: 10 shoulder openers Samson stretch &#8211; 3- secs each side Stretch quads and hamstrings Then: 15-9-6  of Med ball cleans Push ups Tuck jumps WOD: 3 rounds of the following for time: 30 box jumps 30 Push press 800 m Row. Post time to comments.]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-23/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-23/#comments</comments>
		<pubDate>Wed, 23 Dec 2009 01:21:16 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<category><![CDATA[pull ups]]></category>
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		<category><![CDATA[steel city]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1328</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: 3-4 mins of stretching 500 m row 21-15-9 of: Burpees Tuck Jumps WOD: Team &#8220;Cindy&#8221; Complete as many rounds as possible of: 5 pull ups 10 push ups 15 squats Only one member of the team can be working at a time. The last 5 minutes are a free [...]]]></description>
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		<title>Steel City CrossFit WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-14/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-14/#comments</comments>
		<pubDate>Mon, 24 Aug 2009 22:33:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[crossfit classes]]></category>
		<category><![CDATA[crossfit WOD]]></category>
		<category><![CDATA[fitness]]></category>
		<category><![CDATA[hamilton crossfit]]></category>
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		<category><![CDATA[pull ups]]></category>
		<category><![CDATA[push ups]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1247</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WOD &#8220;CINDY&#8221; Complete as many rounds as possible of the following in 20 mins: 5 pull ups 10 push ups 15 squats Post number of rounds to comments. Way to go Niki!! awesome effort and great pushups! Heavy Class at 7:15: Strict press &#8211; 1,1,1,1,1 Push press &#8211; 3,3,3,3,3 Push jerk- [...]]]></description>
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		<title>Steel City CrossFit WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-12/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-12/#comments</comments>
		<pubDate>Tue, 18 Aug 2009 23:25:21 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[CrossFit]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1242</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WoD (with Personal Trainer Kevin) Complete 10 thrusters every minute on the minute for 20 mins. Post load to comments. Awesome work today everyone,  great job! : : :]]></description>
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