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	<title>Steel City CrossFit in Hamilton &#187; personal trainer hamilton</title>
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		<title>June 1st- WOD- Front Squats</title>
		<link>http://steelcitycrossfit.com/june-1st-wod-front-squats/</link>
		<comments>http://steelcitycrossfit.com/june-1st-wod-front-squats/#comments</comments>
		<pubDate>Tue, 01 Jun 2010 11:11:42 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[Berunger]]></category>
		<category><![CDATA[bootcamp]]></category>
		<category><![CDATA[Bootcamp dundas]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[Hamilton Bootcamp]]></category>
		<category><![CDATA[hamilton crossfit]]></category>
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		<category><![CDATA[squats]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1578</guid>
		<description><![CDATA[June 1st WOD with Personal Trainer Evan Ferber Perform the berunger warmup that details the snatch as well sa other complex movements. Also perform 15 air squats and 20 double unders SWOD- Front Squats 3-3-3-3 WOD-  500m row to start followed by; 10 Knees 2 Elbows (K2E) 20 Kettlebell Swings (KBS) 8 K2E 20 KBS [...]]]></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>
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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>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[top performance]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1565</guid>
		<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>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[pull ups]]></category>
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		<category><![CDATA[steel city]]></category>

		<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-32/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-32/#comments</comments>
		<pubDate>Thu, 08 Apr 2010 00:12:57 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[clean 3]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[crossfit classes]]></category>
		<category><![CDATA[develop muscle]]></category>
		<category><![CDATA[hamilton crossfit]]></category>
		<category><![CDATA[max weight]]></category>
		<category><![CDATA[personal trainer hamilton]]></category>
		<category><![CDATA[push ups]]></category>
		<category><![CDATA[ups post]]></category>
		<category><![CDATA[weight loss]]></category>

		<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</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>
		<category><![CDATA[personal trainer hamilton]]></category>
		<category><![CDATA[push ups]]></category>
		<category><![CDATA[sit ups]]></category>
		<category><![CDATA[steel city]]></category>

		<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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