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	<title>Steel City CrossFit in Hamilton &#187; crossfit WOD</title>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-33/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-33/#comments</comments>
		<pubDate>Thu, 29 Apr 2010 00:03:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[3 rounds]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<category><![CDATA[crossfit WOD]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1546</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: 500 m row 3 rounds of &#8216;Cindy&#8217; (5 pull ups, 10 push ups, 15 squats) Strength WOD: 5-5-5-5 Hang Power Cleans WOD: 21-15-9 KB swings 1.5/1 Burpees]]></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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		<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</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-29/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-29/#comments</comments>
		<pubDate>Sun, 14 Mar 2010 15:08:57 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[burpee]]></category>
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		<category><![CDATA[hamilton crossfit]]></category>
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		<category><![CDATA[push ups]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1512</guid>
		<description><![CDATA[Anti up: max squat in 1 min Team Workout: Complete the following reps in teams.  Only one team member resting at a time: 5000 m row 100 leapfrogs 150 burpee pullups 200 push ups 250 jingle jangles 300 squats Cashout: 2 min max sit ups.]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-28/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-28/#comments</comments>
		<pubDate>Thu, 11 Mar 2010 00:49:28 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<category><![CDATA[push press]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[steel city]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1510</guid>
		<description><![CDATA[Warm up: 21-15-9 walking lunges Overhead squats Tuck jumps Skills: Strict press Push Press Push Jerk WOD: Complete 8 rounds of the following: 250 m row 10 push jerks at 135/95 Post time to comments.]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod6002735/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod6002735/#comments</comments>
		<pubDate>Sun, 07 Mar 2010 16:43:06 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[body row]]></category>
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		<category><![CDATA[crossfit WOD]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1502</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WoD Complete 1 minute at each of the following stations.  Rest every 3 minutes. 7 rounds: Ropes Body row/pull up Wall balls KB swings Belushi&#8217;s Post number of reps to comments.]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-27/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-27/#comments</comments>
		<pubDate>Thu, 04 Mar 2010 01:21:16 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<category><![CDATA[sit ups]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[steel city]]></category>

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		<description><![CDATA[Warm up: Complete the following 2 times: 500 m row 20 Shoulder openers 15 squats 10 Sit ups 5 Burpees WOD: Tabata the following exercise: Squats Sit ups Burpees Your score is represented by the least number of reps completed in a 20 second segment. Post score to comments.]]></description>
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