{"version":"1.0","provider_name":"Nepean Crossfit","provider_url":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr","title":"Thursday 150916 - Nepean Crossfit","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"eDCyw90JKf\"><a href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/\">Thursday 150916<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/embed\/#?secret=eDCyw90JKf\" width=\"600\" height=\"338\" title=\"&#8220;Thursday 150916&#8221; &#8212; Nepean Crossfit\" data-secret=\"eDCyw90JKf\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/* <![CDATA[ *\/\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-includes\/js\/wp-embed.min.js\n\/* ]]> *\/\n<\/script>\n","thumbnail_url":"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/09\/NCsocialsharing.jpg","thumbnail_width":1200,"thumbnail_height":628,"description":"Pre-Work 3 Rounds: 5 Hamstring Curls on sliders + 3 Box Jump (rest 45 sec between rounds) Fitness, Performance Strength 1. 6\u00d75 Deadlift (rest 45 sec between sets) 2. 6\u00d75 Push Press (rest 45 sec between sets) Fitness, Performance Workout 10-8-6-4-2 Overhead Squat (115\/75#) Pull Ups"}