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	<title>Steel City CrossFit in Hamilton &#187; WOD</title>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-hamilton-wod-34-2/</link>
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		<pubDate>Wed, 03 Nov 2010 16:31:22 +0000</pubDate>
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		<description><![CDATA[Warmup 50-40-30-20-10 double unders situps Workout 30 pull ups 30 KBS 30 deadlifts 20 pull ups 20 KBS 20 deadlifts 10 pull ups 10 KBS 10 deadlifts]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-hamiltonwod-34/</link>
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		<pubDate>Tue, 02 Nov 2010 21:41:39 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Hamilton Bootcamp]]></category>
		<category><![CDATA[hamilton crossfit]]></category>
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		<category><![CDATA[steel city crossfit]]></category>
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		<description><![CDATA[For Time: 500 m row 10 KBS (1.5/1 pood = 24/16 kg) 10 HSPU &#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212; 400 m row 10 KBS 10 HSPU &#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212; 300 m row 10 KBS 10 HSPU &#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212; 200 m row 10 KBS 10 HSPU &#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212;&#8212; 100 m row 10 KBS 10 HSPU Modifications: If you can&#8217;t do a handstand push up, [...]]]></description>
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		<title>May 12 WOD- &#8220;Falling Grace&#8221;</title>
		<link>http://steelcitycrossfit.com/may-12-wod-falling-grace/</link>
		<comments>http://steelcitycrossfit.com/may-12-wod-falling-grace/#comments</comments>
		<pubDate>Wed, 12 May 2010 14:34:12 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Clean and Jerk]]></category>
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		<category><![CDATA[Falling Grace]]></category>
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		<description><![CDATA[With Personal Trainer Evan Ferber warmup- Shoulder openers, 20 Air Squats, 20 Supermans, 20 Good Mornings then &#8220;Annie&#8221; 50 Double Unders Situps 40Double Unders Situps 30Double Unders Situps 20Double Unders Situps 10Double Unders Situps &#8220;Falling Grace&#8221; 30 Power Clean and Jerks @ 135/95 2 minutes rest 20 Power Clean and Jerks @ 135/95 2 minutes [...]]]></description>
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		<title>WOD- Mothers Day Edition</title>
		<link>http://steelcitycrossfit.com/wod-mothers-day-edition/</link>
		<comments>http://steelcitycrossfit.com/wod-mothers-day-edition/#comments</comments>
		<pubDate>Mon, 10 May 2010 00:57:19 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[bootcamp]]></category>
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		<category><![CDATA[crossfit dundas]]></category>
		<category><![CDATA[deadlifts]]></category>
		<category><![CDATA[gillian]]></category>
		<category><![CDATA[Hamilton bootcamps]]></category>
		<category><![CDATA[mothers day]]></category>
		<category><![CDATA[personal trainer hamilton]]></category>
		<category><![CDATA[pushups]]></category>
		<category><![CDATA[rowing]]></category>
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		<category><![CDATA[top performance]]></category>

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		<description><![CDATA[Mothers Day WOD- Skill- Sumo Deadlift High Pull 10 Minute AMRAP (as many rounds as possible) SDLHP (85/65)- 10 repitions Pushups- 10 repitions *Perry with a top performance of 11 rounds, great work. Gillian with 9! Part 2 200 Air Squats for time each time a CrossFitter pauses they are required to perform 150m row. [...]]]></description>
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		<title>May 5th- Double Unders</title>
		<link>http://steelcitycrossfit.com/may-5th-double-unders/</link>
		<comments>http://steelcitycrossfit.com/may-5th-double-unders/#comments</comments>
		<pubDate>Wed, 05 May 2010 16:01:54 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[burpees]]></category>
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		<category><![CDATA[dynamic stability]]></category>
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		<description><![CDATA[May 5 WOD- Double Unders. Dynamic stability and core warmup. 500m row 150 Double Unders 50 Burpees 50 Wall Ball Shots (20/14) Trish, amazing job today.]]></description>
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		<title>MAY 4- Pullups and Deadlifts</title>
		<link>http://steelcitycrossfit.com/may-4-pullups-and-deadlifts/</link>
		<comments>http://steelcitycrossfit.com/may-4-pullups-and-deadlifts/#comments</comments>
		<pubDate>Tue, 04 May 2010 11:50:20 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<category><![CDATA[deadlifts]]></category>
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		<category><![CDATA[lauri]]></category>
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		<category><![CDATA[pullups]]></category>
		<category><![CDATA[pushups]]></category>
		<category><![CDATA[squats]]></category>
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		<description><![CDATA[May 4 WOD with Personal Trainer Angie. SWOD- 5-5-5 of Deadlifts WOD- &#8220;Angie&#8221; As many rounds as possible (AMRAP) in 20 minutes. 5 Pullups 10 Pushups 15 Air Squats Paul, Trish wait to set a new PR with those Deadlifts. Lauri, Excellent pullups.]]></description>
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