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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-28/</link>
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		<pubDate>Thu, 11 Mar 2010 00:49:28 +0000</pubDate>
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		<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-wod-13/</link>
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		<pubDate>Fri, 21 Aug 2009 21:41:34 +0000</pubDate>
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		<description><![CDATA[Steel City CrossFit Hamilton WoD Complete the following in preparation for &#8220;NANCY&#8221; next week: Warm up (x2): 400 m run 10 strict press at WOD weight 20 sit ups WOD: 12-9-6 Overhead squat at P.B. Burpee pull ups Post time to comments.]]></description>
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		<title>Steel City CrossFit WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-12/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-12/#comments</comments>
		<pubDate>Tue, 18 Aug 2009 23:25:21 +0000</pubDate>
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		<description><![CDATA[Steel City CrossFit Hamilton WoD (with Personal Trainer Kevin) Complete 10 thrusters every minute on the minute for 20 mins. Post load to comments. Awesome work today everyone,  great job! : : :]]></description>
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		<title>Steel City CrossFit Hamilton WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-hamilton-wod-3/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-hamilton-wod-3/#comments</comments>
		<pubDate>Fri, 07 Aug 2009 00:01:20 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<description><![CDATA[Steel City CrossFit WOD Complete 4  rounds of the following for time: 500 m row 15 burpees 400 m run Post time to comments. Great workout today! Awesome effort by all! :]]></description>
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		<title>Steel City CrossFit WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-8/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-8/#comments</comments>
		<pubDate>Wed, 05 Aug 2009 23:05:30 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<description><![CDATA[CrossFit &#8211; Boot camp WoD Complete the following for time: Ladder Power Cleans (65/95) 10-1 (10-9-8-7-6-5-4-3-2-1) Start each round with 100 m sprint. Post time to comments. Way to go everybody! Good effort today! :]]></description>
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		<title>Steel City CrossFit WoD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-7/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-7/#comments</comments>
		<pubDate>Wed, 29 Jul 2009 00:08:39 +0000</pubDate>
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		<description><![CDATA[CrossFit Workout of the Day &#8220;REBECCA&#8221;S BIRTHDAY FRAN&#8221; Complete the following for time: 21-15-9 Thrusters (95/65) Pull ups Post time to comments. Happy Birthday Rebecca!! Great work Krystal finishing before Simon.. way to go! Awesome work Becca you beat your time by more than 6 minutes! :]]></description>
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