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	<title>Steel City CrossFit in Hamilton &#187; ups</title>
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		<title>Saturday WOD</title>
		<link>http://steelcitycrossfit.com/saturday-wod/</link>
		<comments>http://steelcitycrossfit.com/saturday-wod/#comments</comments>
		<pubDate>Sat, 26 Mar 2011 17:57:31 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[bent over row]]></category>
		<category><![CDATA[failure]]></category>
		<category><![CDATA[push ups]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[ups]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=2036</guid>
		<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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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-64/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-64/#comments</comments>
		<pubDate>Sun, 12 Dec 2010 17:01:17 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[minute intervals]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[steel city]]></category>
		<category><![CDATA[ups]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1822</guid>
		<description><![CDATA[Workout Do 1 minute intervals at each station, for max reps: row squats pull ups push ups situps rest]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-39/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-39/#comments</comments>
		<pubDate>Wed, 10 Nov 2010 21:16:39 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[pull ups]]></category>
		<category><![CDATA[steel city]]></category>
		<category><![CDATA[supine]]></category>
		<category><![CDATA[ups]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1746</guid>
		<description><![CDATA[Workout 3 power cleans (75% of 1 RM) 6 pushups 9 supine pull ups/body rows 5 burpees 10 rounds or 25 minutes, whichever comes first]]></description>
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		<title>May 6- Squats and Kettlebell Swings</title>
		<link>http://steelcitycrossfit.com/may-6-squats-and-kettlebell-swings/</link>
		<comments>http://steelcitycrossfit.com/may-6-squats-and-kettlebell-swings/#comments</comments>
		<pubDate>Thu, 06 May 2010 12:48:06 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[angie]]></category>
		<category><![CDATA[bootcamp]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[crossfit ancaster]]></category>
		<category><![CDATA[crossfit dundas]]></category>
		<category><![CDATA[kettlebell]]></category>
		<category><![CDATA[rowing]]></category>
		<category><![CDATA[situps]]></category>
		<category><![CDATA[skipping]]></category>
		<category><![CDATA[squat]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[swings]]></category>
		<category><![CDATA[ups]]></category>
		<category><![CDATA[warmup]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1562</guid>
		<description><![CDATA[May 6th WOD with Instructor Angie warmup-Skipping, Rowing, back extensions, overhead squats, situps, air squats, pushups SWOD- Back Squats 3-3-3-3 WOD- perform 30, 25, 20, 15, 10 and 5 repitions of each of the following. Sit Ups, Air Squats, Kettlebell Swings (16/24) Great form and effort on the back squat Val!]]></description>
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		<title>April 26 WOD- Front Squats</title>
		<link>http://steelcitycrossfit.com/april-26-wod-front-squats/</link>
		<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>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[angie]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[front squats]]></category>
		<category><![CDATA[Hamilton Bootcamp]]></category>
		<category><![CDATA[job]]></category>
		<category><![CDATA[push ups]]></category>
		<category><![CDATA[squats]]></category>
		<category><![CDATA[ups]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1534</guid>
		<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>CrossFit Warm-ups</title>
		<link>http://steelcitycrossfit.com/crossfit-warm-ups/</link>
		<comments>http://steelcitycrossfit.com/crossfit-warm-ups/#comments</comments>
		<pubDate>Mon, 16 Feb 2009 23:14:44 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[Events]]></category>
		<category><![CDATA[Members]]></category>
		<category><![CDATA[hey everyone]]></category>
		<category><![CDATA[ups]]></category>
		<category><![CDATA[warm ups]]></category>
		<category><![CDATA[warmups]]></category>

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		<description><![CDATA[Hey everyone, Due to popular request we have now posted our CrossFit WarmUps on the website! To take advantage of the warm-ups at home, click here: http://steelcitycrossfit.com/crossfit-warm-ups/]]></description>
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