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	<title>Steel City CrossFit in Hamilton &#187; hamilton crossfit</title>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/tuesday-april-12-wod/</link>
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		<pubDate>Tue, 12 Apr 2011 19:13:20 +0000</pubDate>
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		<category><![CDATA[front squat]]></category>
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		<description><![CDATA[Tuesday April 12, 2011 Skill Max. consecutive double unders &#8211; 5 attempts Lift Front Squat &#8211; 5 RM WOD 20 minute AMRAP 15 knees to elbows 10 wall balls (20/14) 5 burpees]]></description>
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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>
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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>WOD- CrossFit Football Style</title>
		<link>http://steelcitycrossfit.com/wod-crossfit-football-style/</link>
		<comments>http://steelcitycrossfit.com/wod-crossfit-football-style/#comments</comments>
		<pubDate>Mon, 19 Jul 2010 09:34:26 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<description><![CDATA[Dynamic warmup led by Personal Trainer Evan Ferber WOD 50m row sprint 6 Power Cleans 12 Knees to Elbows *7 Rounds Complete as fast as possible, 20 minute time limit.]]></description>
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		<title>WOD-Snatch</title>
		<link>http://steelcitycrossfit.com/wod-snatch/</link>
		<comments>http://steelcitycrossfit.com/wod-snatch/#comments</comments>
		<pubDate>Mon, 05 Jul 2010 22:57:35 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[ancaster bootcamp]]></category>
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		<description><![CDATA[Berenger warmup followed by the snatch progression - Wide grip DL -Power Snatch OHS -Squat Snatch WOD. tabata 20 seconds on 10 seconds off Wide Grip Deadlifts Power Snatch OHS]]></description>
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		<title>WOD Back Squats and Rowing Fundamentals</title>
		<link>http://steelcitycrossfit.com/wod-back-squats-and-rowing-fundamentals/</link>
		<comments>http://steelcitycrossfit.com/wod-back-squats-and-rowing-fundamentals/#comments</comments>
		<pubDate>Mon, 28 Jun 2010 19:59:10 +0000</pubDate>
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		<description><![CDATA[Dynamic Berenger warmup SWOD &#8216;Back Squats&#8217; 3-3-3-3 WOD- 1 Min max calorie row 1 Minute Rest 1 Minute Max Burpees 1 Minute Rest 3 Total Rounds. Great job Val with a average of 21 burpees!!!!]]></description>
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