{"id":1115,"date":"2016-04-14T01:49:31","date_gmt":"2016-04-13T15:49:31","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1115"},"modified":"2016-04-20T02:59:59","modified_gmt":"2016-04-19T16:59:59","slug":"thursday140416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday140416\/","title":{"rendered":"Thursday140416"},"content":{"rendered":"

\"_DSC4002\"<\/p>\n

Fitness Strength<\/strong>
\nEvery minute, on the minute, for 12 minutes:
\nMinute 1 \u2013 Supine Ring Rows x 8 reps @ 2111
\nMinute 2 \u2013 L-Seated DB Press x 8 reps @ 2011
\nMinute 3 \u2013 Tempo Push-Ups x 10 reps @ 1111<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nEvery minute, on the minute, for 21 minutes:
\nMinute 1 \u2013 10-15 Kettlebell Swings
\nMinute 2 \u2013 8 Burpee Box Jump-Overs
\nMinute 3 \u2013 10 Toes to Bar<\/p>\n

Performance Strength<\/strong>
\n\u201cGymnastics Challenge\u201d
\nComplete as many reps as possible for each of the following:
\n2 Minutes of Muscle-Ups
\nRest 60 seconds
\n2 Minutes of Alternating Pistols with Kettlebell (24\/16 kg)
\nRest 60 seconds
\n2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
\nRest 60 seconds
\n2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
\nRest 60 seconds
\n2 Minutes to establish a max effort L-Sit Hold
\n(you only get one attempt to hold for as long as possible)<\/p>\n

Performance Workout<\/strong>
\nEvery minute, on the minute, for 21 minutes:
\nMinute 1 \u2013 10-15 Kettlebell Swings 32\/24 kg
\nMinute 2 \u2013 8 Burpee Box Jump-Overs 24\u2033\/20\u2033
\nMinute 3 \u2013 10 Toes to Bar<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness Strength Every minute, on the minute, for 12 minutes: Minute 1 \u2013 Supine Ring Rows x 8 reps @ 2111 Minute 2 \u2013 L-Seated DB Press x 8 reps @ 2011 Minute 3 \u2013 Tempo Push-Ups x 10 reps @ 1111 Fitness Workout Every minute, on the minute, for 21 minutes: Minute 1 \u2013 […]<\/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-1115","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday140416 - 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\/thursday140416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday140416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Strength Every minute, on the minute, for 12 minutes: Minute 1 \u2013 Supine Ring Rows x 8 reps @ 2111 Minute 2 \u2013 L-Seated DB Press x 8 reps @ 2011 Minute 3 \u2013 Tempo Push-Ups x 10 reps @ 1111 Fitness Workout Every minute, on the minute, for 21 minutes: Minute 1 \u2013 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday140416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-13T15:49:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T16:59:59+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC4002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"801\" \/>\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\/thursday140416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC4002.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC4002.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday140416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday140416\/\",\"name\":\"Thursday140416 - 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