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	<title>Steel City CrossFit in Hamilton &#187; steel city</title>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Thu, 14 Apr 2011 17:19:12 +0000</pubDate>
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		<description><![CDATA[Thursday April 14, 2011 Skill One-legged hopping &#8211; forwards, backwards, left and right Hop for 60 feet in all four directions, using both legs. Lift Deadlift &#8211; 5-5-5-5-5 Steel City CrossFit WOD 10-9-8-7-6-5-4-3-2-1 Deadlifts (185/135) &#8211; should be a medium heavy weight, if scaling 10-10-10-10-10-10-10-10-10-10 Pushups &#160;]]></description>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Tue, 05 Apr 2011 22:52:11 +0000</pubDate>
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		<description><![CDATA[Skill Hexagon hops Lift Strict Press 5-5-5-5-5 WOD 500-400-300-200-100 m row 50-40-30-20-10 squats 50-40-30-20-10 situps]]></description>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Tue, 05 Apr 2011 01:57:38 +0000</pubDate>
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		<description><![CDATA[Skill Airplane walks Lift Back Squat &#8211; 5-5-5-5-5 WOD 15 minute AMRAP 10 box jumps 30 foot left side shuffle 30 foot right side shuffle 30 foot bear crawl &#160;]]></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>Tue, 29 Mar 2011 01:57:47 +0000</pubDate>
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		<category><![CDATA[walking lunges]]></category>

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		<description><![CDATA[Filthy Fifty 50 Box Jumps (24/20) 50 Jumping Pullups 50 KBS (24/16) 50 Walking Lunges 50 K2E 50 Push Press (45/35) 50 Supermans 50 Wall Balls (20/14) 50 Burpees 50 Double Unders &#160;]]></description>
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		<title>Steel City CrossFit WOD</title>
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		<pubDate>Fri, 25 Mar 2011 14:20:52 +0000</pubDate>
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		<description><![CDATA[Lift Power Snatch 5-5-5-5-5 20 Minute AMRAP 5 thrusters (95/65) 7 snatches 9 power cleans Great work today Szabo!]]></description>
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