{"version":"1.0","provider_name":"Nepean Crossfit","provider_url":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr","title":"Tuesday130916 - Nepean Crossfit","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"H6JaCXUyf2\"><a href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday130916\/\">Tuesday130916<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday130916\/embed\/#?secret=H6JaCXUyf2\" width=\"600\" height=\"338\" title=\"&#8220;Tuesday130916&#8221; &#8212; Nepean Crossfit\" data-secret=\"H6JaCXUyf2\" 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\/04\/DSC_0216-copy.jpg","thumbnail_width":1200,"thumbnail_height":800,"description":"Fitness, Performance Pre Work 3 Rounds: 5 Russian KB Swings + 3 Broad Jump (rest 45 sec between rounds) Fitness, Performance Strength 1. 6\u00d75 Front Squat or 2KB Front Squat (rest 45 sec between sets) 2. 6\u00d75 Bench Press (rest 45 sec between sets) *do not superset Fitness, Performance Workout Work for Total Reps Minute [&hellip;]"}