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	<title>Steel City CrossFit in Hamilton &#187; wall ball</title>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-158/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-158/#comments</comments>
		<pubDate>Wed, 04 May 2011 12:07:37 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[back squat]]></category>
		<category><![CDATA[box jump]]></category>
		<category><![CDATA[pistols]]></category>
		<category><![CDATA[plyometrics]]></category>
		<category><![CDATA[push press]]></category>
		<category><![CDATA[row]]></category>
		<category><![CDATA[SDLHP]]></category>
		<category><![CDATA[sumo deadlift high pull]]></category>
		<category><![CDATA[wall ball]]></category>

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		<description><![CDATA[Wednesday May 4, 2011 &#160; Skill Pistols &#8211; 3 x 5 reps per leg Lift Back Squat -5-5-5-5-5 Fight Gone Bad 5 rounds, 1 minute at each station for max. reps or calories Wall Balls (20/14) SDLHP (75/55) Box Jumps (20/18) Push Press (75/55) Row (calories) Great work Lauri and Adrian!]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-151/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-151/#comments</comments>
		<pubDate>Tue, 26 Apr 2011 15:51:12 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[box jumps]]></category>
		<category><![CDATA[clean]]></category>
		<category><![CDATA[plyometric training]]></category>
		<category><![CDATA[plyometrics]]></category>
		<category><![CDATA[power]]></category>
		<category><![CDATA[power clean]]></category>
		<category><![CDATA[pushups]]></category>
		<category><![CDATA[situps]]></category>
		<category><![CDATA[vertical jump]]></category>
		<category><![CDATA[wall ball]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=2398</guid>
		<description><![CDATA[Tuesday April 26, 2011 Skill Max. vertical jump &#8211; 5 attempts Lift Power Cleans 5-5-5-5-5 WOD 21-18-15-12-9-6-3 Box Jumps (24/20) Pushups Situps Wall Balls (20/14)]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-148/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-148/#comments</comments>
		<pubDate>Fri, 22 Apr 2011 17:18:54 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[400 m]]></category>
		<category><![CDATA[400 m repeats]]></category>
		<category><![CDATA[interval training]]></category>
		<category><![CDATA[power]]></category>
		<category><![CDATA[power snatch]]></category>
		<category><![CDATA[run]]></category>
		<category><![CDATA[Snatch]]></category>
		<category><![CDATA[wall ball]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=2388</guid>
		<description><![CDATA[Friday, April 22, 2011 Skill &#8211; Power 5 attempts for a maximum height wall ball toss Lift Power Snatch &#8211; 5-5-5-5-5 WOD 8 rounds 400 m run 45 seconds rest &#8211; the rest starts for everybody when the last runner finishes their round, so the faster you run, the more rest you get! Props to [...]]]></description>
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		<title>Steel City CrossFit WOD</title>
		<link>http://steelcitycrossfit.com/steel-city-crossfit-wod-103/</link>
		<comments>http://steelcitycrossfit.com/steel-city-crossfit-wod-103/#comments</comments>
		<pubDate>Sat, 05 Feb 2011 15:44:46 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[best time]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[maggie]]></category>
		<category><![CDATA[steel city]]></category>
		<category><![CDATA[wall ball]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1937</guid>
		<description><![CDATA[&#8216;Karen&#8217; 150 wall ball (20/14) Best time goes to Maggie!  Awesome work!]]></description>
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		<title>May 5th- Double Unders</title>
		<link>http://steelcitycrossfit.com/may-5th-double-unders/</link>
		<comments>http://steelcitycrossfit.com/may-5th-double-unders/#comments</comments>
		<pubDate>Wed, 05 May 2010 16:01:54 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[burpees]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[double unders]]></category>
		<category><![CDATA[dynamic stability]]></category>
		<category><![CDATA[Gym]]></category>
		<category><![CDATA[Hamilton Bootcamp]]></category>
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		<category><![CDATA[trish]]></category>
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		<category><![CDATA[wall ball]]></category>
		<category><![CDATA[warmup]]></category>

		<guid isPermaLink="false">http://steelcitycrossfit.com/?p=1560</guid>
		<description><![CDATA[May 5 WOD- Double Unders. Dynamic stability and core warmup. 500m row 150 Double Unders 50 Burpees 50 Wall Ball Shots (20/14) Trish, amazing job today.]]></description>
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		<title>May 3rd WOD- &#8220;Fight Gone Bad&#8221;</title>
		<link>http://steelcitycrossfit.com/may-3rd-wod-fight-gone-bad/</link>
		<comments>http://steelcitycrossfit.com/may-3rd-wod-fight-gone-bad/#comments</comments>
		<pubDate>Mon, 03 May 2010 11:51:17 +0000</pubDate>
		<dc:creator>admin</dc:creator>
				<category><![CDATA[WOD]]></category>
		<category><![CDATA[3 rounds]]></category>
		<category><![CDATA[box jump]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[fight gone bad]]></category>
		<category><![CDATA[Hamilton Bootcamp]]></category>
		<category><![CDATA[hamilton firefighting]]></category>
		<category><![CDATA[intervals]]></category>
		<category><![CDATA[job]]></category>
		<category><![CDATA[push press]]></category>
		<category><![CDATA[training]]></category>
		<category><![CDATA[wall ball]]></category>

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		<description><![CDATA[SteelCity CrossFit WOD- &#8220;Fight Gone Bad&#8221; 1 Minute @ each station. 1Minute resst after all 5 have been completed 3 Rounds Wall Ball         (16/20) SDLHP             (55/75) Box Jump       (16/20) Push Press       (55/75) Row                   (cal) Unreal job today everybody. Great energy in the class. Some amazing Scores!]]></description>
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