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	<title>Steel City CrossFit in Hamilton &#187; personal trainer</title>
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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>
		<category><![CDATA[burpees]]></category>
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		<category><![CDATA[Dundas bootcamp]]></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>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>
		<category><![CDATA[angie]]></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>
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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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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-25/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-25/#comments</comments>
		<pubDate>Sun, 10 Jan 2010 17:10:35 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[crossfit WOD]]></category>
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		<category><![CDATA[steel city]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1428</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: 15 shoulder openers 15 sec samson stretch 15 good mornings 15 ankle stretches each leg WOD: Complete 4 rounds of the following for time: 15 burpees 15 push ups 15 sit ups 15 squats 15 burpees Post time to comments. Great work this morning everyone! Awesome work on those [...]]]></description>
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		<title>Steel City CrossFit WOD &#8211; Dec 29/09</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-dec-2909/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-dec-2909/#comments</comments>
		<pubDate>Wed, 30 Dec 2009 14:24:02 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[push press]]></category>
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		<category><![CDATA[side stretch]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1346</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: 3 rounds of: 10 shoulder openers Samson stretch &#8211; 3- secs each side Stretch quads and hamstrings Then: 15-9-6  of Med ball cleans Push ups Tuck jumps WOD: 3 rounds of the following for time: 30 box jumps 30 Push press 800 m Row. Post time to comments.]]></description>
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		<title>Steel City CrossFit WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-5/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-5/#comments</comments>
		<pubDate>Fri, 24 Jul 2009 21:59:51 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1200</guid>
		<description><![CDATA[CrossFit - Boot camp WoD

Complete the following for time:

PART ONE
10 rounds of:

4 press
4 push press
4 push jerk

PART TWO

10 rounds of:

4 deadlift
4 SDLHP
4 cleans

Post time to comments.

Way to go today everyone! Awesome workout!]]></description>
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		<title>Personal Trainer Hamilton WoD</title>
		<link>http://steelcitycrossfit.com/personal-trainer-hamilton-wod-78/</link>
		<comments>http://steelcitycrossfit.com/personal-trainer-hamilton-wod-78/#comments</comments>
		<pubDate>Fri, 10 Jul 2009 00:27:51 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1154</guid>
		<description><![CDATA[Steel City CrossFit WoD &#8220;HALF-TON UP&#8221; 1. Thrusters 2. Sit ups 3. Burpees 4. Squats 5. Snake Push ups Complete  10 reps of exercise 1 followed by a 20 m sprint, then 10 reps of exercise 1 &#38; 2 followed by a 20 m sprint, then 10 reps of exercise 1,2,&#38; 3 followed by a [...]]]></description>
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