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	<title>Steel City CrossFit in Hamilton &#187; ups post</title>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-32/</link>
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		<pubDate>Thu, 08 Apr 2010 00:12:57 +0000</pubDate>
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				<category><![CDATA[WOD]]></category>
		<category><![CDATA[boot camp hamilton]]></category>
		<category><![CDATA[clean 3]]></category>
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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>Personal Trainer Hamilton WoD</title>
		<link>http://steelcitycrossfit.com/personal-trainer-hamilton-wod-3/</link>
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		<pubDate>Sat, 24 Jan 2009 15:27:57 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[elbows]]></category>
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		<category><![CDATA[pull ups]]></category>
		<category><![CDATA[ups post]]></category>

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		<description><![CDATA[Workout of the day Complete the following for time: 18-12-6 Deadlift Hanging Knees to Elbows Pull ups Post time to comments. . .]]></description>
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