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	<title>Steel City CrossFit in Hamilton &#187; pull ups</title>
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		<pubDate>Mon, 08 Aug 2011 20:53:59 +0000</pubDate>
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		<description><![CDATA[Monday August 8, 2011 Day 35 of the 100 Day Burpee Challenge! Skill Double Unders Lift Strict Press 5-5-5-5-5 WOD 15 minute AMRAP 30 double unders 20 pushups 10 pullups]]></description>
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		<pubDate>Wed, 08 Jun 2011 14:44:36 +0000</pubDate>
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		<description><![CDATA[Wednesday June 8, 2011 &#160; Skill Frog stand &#8211; hold for a total of 60 seconds Lift Back Squat 5-5-5-5-5 WOD 5 rounds 10 pullups 20 wall balls (20/14) Great work today Andrea!]]></description>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Wed, 30 Mar 2011 00:44:30 +0000</pubDate>
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		<description><![CDATA[Lift SDLHP &#8211; 3-3-3-3-3 Tabata This Tabata: pull ups push ups sit ups squats rowing]]></description>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Mon, 22 Nov 2010 21:01:02 +0000</pubDate>
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		<category><![CDATA[pull ups]]></category>
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		<description><![CDATA[Workout 1 Clean and Jerk 5 pull ups 10 push ups 15 squats 12 rounds]]></description>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Wed, 10 Nov 2010 21:16:39 +0000</pubDate>
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		<description><![CDATA[Workout 3 power cleans (75% of 1 RM) 6 pushups 9 supine pull ups/body rows 5 burpees 10 rounds or 25 minutes, whichever comes first]]></description>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Sat, 06 Nov 2010 16:32:20 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[push ups]]></category>

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		<description><![CDATA[Choose Your Poison: &#8216;Cindy&#8217; 20 min AMRAP 5 pull ups 10 push ups 15 squats OR &#8216;Cindy&#8217;s Heavy Cousin&#8217; 20 min AMRAP 5 pull ups 10 push press (65/45) 15 front squats (65/45)]]></description>
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