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	<title>Steel City CrossFit in Hamilton &#187; post time</title>
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		<title>Steel City CrossFit WOD</title>
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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 Hamilton WOD 04-29</title>
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		<pubDate>Wed, 29 Apr 2009 22:53:12 +0000</pubDate>
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		<description><![CDATA[&#8220;Little Bear&#8221; Complete the following for time: 40 Deadlifts 40 Hang Cleans 40 Front Squats 40 Push Press/ Jerk 40 Back Squats 40 Push Press/Jerk Men 65lb Women 45lb Post time to comments [mc src="http://www.youtube.com/watch?v=ew2ybp6bCpU" type="youtube"/]]]></description>
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		<title>Personal Trainer Hamilton WoD</title>
		<link>http://steelcitycrossfit.com/personal-trainer-hamilton-wod-3/</link>
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		<pubDate>Sat, 24 Jan 2009 15:27:57 +0000</pubDate>
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		<description><![CDATA[Workout of the day Complete the following for time: 18-12-6 Deadlift Hanging Knees to Elbows Pull ups Post time to comments. . .]]></description>
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