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	<title>Steel City CrossFit in Hamilton &#187; hamilton</title>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-142/</link>
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		<pubDate>Fri, 15 Apr 2011 16:15:36 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[bent over row]]></category>
		<category><![CDATA[cindy]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[frog stand]]></category>
		<category><![CDATA[hamilton]]></category>
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		<description><![CDATA[Friday April 15, 2011 Skill Frog stand &#8211; accumulate 60 seconds in as many sets as it takes Lift Bent over row &#8211; 5 RM Cindy 20 minute AMRAP 5 pullups 10 pushups 15 squats It was great to see our two Jenns battle it out, neck-and-neck the whole WOD.  Great effort!]]></description>
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		<title>Attention Dundas and Hamilton Boot Campers!!</title>
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		<comments>http://steelcitycrossfit.com/attention-boot-campers/#comments</comments>
		<pubDate>Wed, 08 Sep 2010 05:23:05 +0000</pubDate>
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		<category><![CDATA[indoor boot camp]]></category>

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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>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[Hamilton Bootcamp]]></category>
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		<category><![CDATA[Rowings]]></category>
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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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		<title>June 8- &#8220;Filthy Fifty&#8221;</title>
		<link>http://steelcitycrossfit.com/june-8-filthy-fifty/</link>
		<comments>http://steelcitycrossfit.com/june-8-filthy-fifty/#comments</comments>
		<pubDate>Tue, 08 Jun 2010 11:11:52 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[bootcamp]]></category>
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		<category><![CDATA[Hamilton Bootcamp]]></category>
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		<category><![CDATA[kettlebell]]></category>
		<category><![CDATA[personal trainer]]></category>

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		<description><![CDATA[a beautiful day to get filthy! warmup- 250m row, trunk twists, good mornings, shoulder openers, 250m row 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 [...]]]></description>
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		<title>WORKOUT OF THE DAY</title>
		<link>http://steelcitycrossfit.com/workout-of-the-day/</link>
		<comments>http://steelcitycrossfit.com/workout-of-the-day/#comments</comments>
		<pubDate>Sat, 27 Jun 2009 16:30:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[hamilton]]></category>
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		<description><![CDATA[12- 1 arm pushpress each hand 24 total per round. 800m runs between each set. for 2 rounds.]]></description>
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		<title>Personal Trainer Hamilton WoD</title>
		<link>http://steelcitycrossfit.com/personal-trainer-hamilton-wod-6/</link>
		<comments>http://steelcitycrossfit.com/personal-trainer-hamilton-wod-6/#comments</comments>
		<pubDate>Sat, 31 Jan 2009 15:32:55 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<description><![CDATA[Boot Camp Hamilton Workout Complete as AMRAP of the following in 20 minutes: 10 Ball Slams 10 Sit ups 10 Push press]]></description>
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