{"id":1084,"date":"2016-04-06T01:47:37","date_gmt":"2016-04-05T15:47:37","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1084"},"modified":"2016-04-20T03:12:48","modified_gmt":"2016-04-19T17:12:48","slug":"wednesday060416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday060416\/","title":{"rendered":"Wednesday060416"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1085\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/10629550_725503130867089_7883462046379140049_n.jpg\" alt=\"10629550_725503130867089_7883462046379140049_n\" width=\"960\" height=\"584\" \/><\/p>\n<p><strong>News: Bring a friend for free day is this Thursday.<\/strong><br \/>\n<strong>New program starts next week.<\/strong><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness, Performance, Ninja Mobility<\/strong><br \/>\nEvery 90 seconds, for 12 minutes, complete:<br \/>\nInterval 1 \u2013 Shoulder Mash x 30 seconds per side<br \/>\nInterval 2 \u2013 Band Assisted Hip Flexor Stretch x 30 seconds per side<br \/>\nInterval 3 \u2013 T-Spine Bench Stretch x 60 seconds<\/p>\n<p><strong>Fitness, Performance, Ninja Strength<\/strong><br \/>\n1.<br \/>\nEvery 2 minutes, for 10 minutes<br \/>\n(5 sets):<br \/>\n20 Walking Lunges (32\/24 kg KBs in each hand)<br \/>\n2.<br \/>\nEvery 3 minutes, for 15 minutes<br \/>\n(5 sets):<br \/>\nBench Press x 4-6 reps<br \/>\n3.<br \/>\nThree sets of:<br \/>\nSingle-Arm DB Row x 8 reps each<br \/>\n@ 2111<br \/>\nRest 45 seconds<br \/>\nHollow Holds\/Rocks x 60 seconds<br \/>\nRest 45 seconds<\/p>\n<p><strong>Optional EXTRAS (Overtime)<\/strong><br \/>\nEvery 4 minutes for 40 minutes:<br \/>\n30 Calories of Assault Bike<br \/>\n10\/8 Strict Handstand Push-Ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>News: Bring a friend for free day is this Thursday. New program starts next week. Fitness, Performance, Ninja Mobility Every 90 seconds, for 12 minutes, complete: Interval 1 \u2013 Shoulder Mash x 30 seconds per side Interval 2 \u2013 Band Assisted Hip Flexor Stretch x 30 seconds per side Interval 3 \u2013 T-Spine Bench Stretch [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1084","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Wednesday060416 - Nepean Crossfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday060416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday060416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: Bring a friend for free day is this Thursday. New program starts next week. Fitness, Performance, Ninja Mobility Every 90 seconds, for 12 minutes, complete: Interval 1 \u2013 Shoulder Mash x 30 seconds per side Interval 2 \u2013 Band Assisted Hip Flexor Stretch x 30 seconds per side Interval 3 \u2013 T-Spine Bench Stretch [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday060416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-05T15:47:37+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:12:48+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/10629550_725503130867089_7883462046379140049_n.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"960\" \/>\n\t<meta property=\"og:image:height\" content=\"584\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\",\"name\":\"Nepean CrossFit\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\",\"inLanguage\":\"en-AU\",\"url\":\"\",\"contentUrl\":\"\",\"caption\":\"Nepean CrossFit\"},\"image\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\",\"url\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\",\"name\":\"Nepean Crossfit\",\"description\":\"Fitness Penrith NSW\",\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-AU\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday060416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/10629550_725503130867089_7883462046379140049_n.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/10629550_725503130867089_7883462046379140049_n.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday060416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday060416\/\",\"name\":\"Wednesday060416 - 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