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	<title>Steel City CrossFit in Hamilton &#187; sit ups</title>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-182/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-182/#comments</comments>
		<pubDate>Thu, 02 Jun 2011 15:27:01 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[bent rows]]></category>
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		<category><![CDATA[lateral movement]]></category>
		<category><![CDATA[lateral shuffle]]></category>
		<category><![CDATA[sit ups]]></category>
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		<description><![CDATA[Thursday June 2, 2011 &#160; Skill Lateral Movement &#8211; shuffling, karaokes, zig-zag bounding Lift Bent Rows &#8211; 5-5-5-5-5 WOD 5 rounds 1 minute skipping 1 minute situps 1 minute burpees 1 minute rest Count your total number of reps each round and add them up to get your score.]]></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>
				<category><![CDATA[WOD]]></category>
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		<category><![CDATA[push ups]]></category>
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		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1512</guid>
		<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: 2 min max sit ups.]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-27/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-27/#comments</comments>
		<pubDate>Thu, 04 Mar 2010 01:21:16 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<category><![CDATA[sit ups]]></category>
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		<description><![CDATA[Warm up: Complete the following 2 times: 500 m row 20 Shoulder openers 15 squats 10 Sit ups 5 Burpees WOD: Tabata the following exercise: Squats Sit ups Burpees Your score is represented by the least number of reps completed in a 20 second segment. Post score to comments.]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-25/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-25/#comments</comments>
		<pubDate>Sun, 10 Jan 2010 17:10:35 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
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		<category><![CDATA[crossfit WOD]]></category>
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		<category><![CDATA[hamilton crossfit]]></category>
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		<category><![CDATA[push ups]]></category>
		<category><![CDATA[sit ups]]></category>
		<category><![CDATA[steel city]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1428</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: 15 shoulder openers 15 sec samson stretch 15 good mornings 15 ankle stretches each leg WOD: Complete 4 rounds of the following for time: 15 burpees 15 push ups 15 sit ups 15 squats 15 burpees Post time to comments. Great work this morning everyone! Awesome work on those [...]]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-24/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-24/#comments</comments>
		<pubDate>Sat, 09 Jan 2010 00:59:42 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<category><![CDATA[crossfit WOD]]></category>
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		<category><![CDATA[hamilton crossfit]]></category>
		<category><![CDATA[handstand pushups]]></category>
		<category><![CDATA[personal trainer hamilton]]></category>
		<category><![CDATA[pull ups]]></category>
		<category><![CDATA[push ups]]></category>
		<category><![CDATA[sit ups]]></category>
		<category><![CDATA[steel city]]></category>

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		<description><![CDATA[Steel City CrossFit Hamilton WOD Warmup: complete 2 rounds of the following: 500 m row 20 squats 15 shoulder openers 20 sit ups 15 push ups 20 tuck jumps WOD: 50 deadlifts 40 KB swings 30 sit ups 20 pull ups 10 handstand pushups Great work tonight everyone! Excellent effort on the handstand pushups!]]></description>
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		<title>Personal Trainer Hamilton WoD</title>
		<link>http://steelcitycrossfit.com/personal-trainer-hamilton-wod-70/</link>
		<comments>http://steelcitycrossfit.com/personal-trainer-hamilton-wod-70/#comments</comments>
		<pubDate>Fri, 26 Jun 2009 00:12:52 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
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		<category><![CDATA[crossfit WOD]]></category>
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		<category><![CDATA[hamilton crossfit]]></category>
		<category><![CDATA[personal trainer hamilton]]></category>
		<category><![CDATA[personal trainers]]></category>
		<category><![CDATA[sit ups]]></category>
		<category><![CDATA[weight loss]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1122</guid>
		<description><![CDATA[Steel City CrossFit Hamilton WoD Saturday June 27th is U.K. Armed Forces Day. This workout was completed in honour of the 426 British soldiers who have lost their lives in Iraq &#38; Afghanistan to date. Complete the following for time: 426 m run 50 Body rows/pull ups 25 Box jumps 25 Squats at 60 lbs [...]]]></description>
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