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	<title>Steel City CrossFit in Hamilton &#187; push ups</title>
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	<description>CrossFit, Boot Camps and Fitness Boxing at 1685 Main St. W, Hamilton</description>
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		<title>WOD-Snatch</title>
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		<pubDate>Mon, 05 Jul 2010 22:57:35 +0000</pubDate>
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		<description><![CDATA[Berenger warmup followed by the snatch progression - Wide grip DL -Power Snatch OHS -Squat Snatch WOD. tabata 20 seconds on 10 seconds off Wide Grip Deadlifts Power Snatch OHS]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-33/</link>
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		<pubDate>Thu, 29 Apr 2010 00:03:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[pull ups]]></category>
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		<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>April 26 WOD- Front Squats</title>
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		<comments>http://steelcitycrossfit.com/april-26-wod-front-squats/#comments</comments>
		<pubDate>Mon, 26 Apr 2010 23:50:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[front squats]]></category>
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		<description><![CDATA[SteelCity CrossFit W.O.D. with Angie. Skill-Front Squats SWOD 3-3-3-3-3 Front Squats WOD                        50 Double Unders 30,20,10 of Push Ups                         SDLHP                         Box Jumps                    50 Double Unders Great Job Greg C and Luke]]></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>
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		<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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		<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 &#8230; <a href="http://steelcitycrossfit.com/steel-city-crossfit-wod-30/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></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>
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		<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: &#8230; <a href="http://steelcitycrossfit.com/steel-city-crossfit-wod-29/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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