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	<title>Steel City CrossFit in Hamilton &#187; push ups</title>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Mon, 25 Jul 2011 11:13:23 +0000</pubDate>
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		<description><![CDATA[Monday July 25, 2011 Day 21 of the 100 Day Burpee Challenge! Skill Wall runs Lift Front Squat 3-3-3-3-3 WOD 30-20-10 Push ups Walking Lunges (20s/10s)]]></description>
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		<pubDate>Sat, 26 Mar 2011 17:57:31 +0000</pubDate>
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		<description><![CDATA[Warm Up

Dislocates
5 Push ups
10 Body Rows
15 Squats
20 Sit ups
Samson Stretch

3X

Strength Move
Bent over Row 5x5]]></description>
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		<pubDate>Mon, 22 Nov 2010 21:01:02 +0000</pubDate>
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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>Sat, 06 Nov 2010 16:32:20 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[front squats]]></category>
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		<category><![CDATA[push press]]></category>
		<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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		<pubDate>Mon, 05 Jul 2010 22:57:35 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<category><![CDATA[push ups]]></category>
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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>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-33/#comments</comments>
		<pubDate>Thu, 29 Apr 2010 00:03:11 +0000</pubDate>
		<dc:creator>admin</dc:creator>
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		<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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