{"id":1194,"date":"2016-04-21T01:42:24","date_gmt":"2016-04-20T15:42:24","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1194"},"modified":"2016-04-20T11:46:56","modified_gmt":"2016-04-20T01:46:56","slug":"thursday210416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/","title":{"rendered":"Thursday210416"},"content":{"rendered":"<p><strong>News:<\/strong><br \/>\nOn Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day.<br \/>\nThis will be the only class for the day.<\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Skill<\/strong><br \/>\nSnatch<\/p>\n<p><strong>Fitness Strength<\/strong><br \/>\nEvery 90 seconds, for 18 minutes (4 sets of each):<br \/>\nStation 1 \u2013 Romanian Deadlift (with DBs or BB) x 6 reps @ 3011<br \/>\n(stick to the tempo \u2013 3 second descent)<br \/>\nStation 2 \u2013 Supine Ring Row x 8 reps @ 2111<br \/>\n(get as horizontal as possible)<br \/>\nStation 3 \u2013 L-Seated Dumbbell Press x 8 reps @ 2111<br \/>\n(increase load from last Monday\u2019s sets of 10 reps)<\/p>\n<p><strong>Fitness Workout<\/strong><br \/>\nThree rounds for time of:<br \/>\nRun 400 Meters<br \/>\n25 Calorie row<br \/>\n25 Push-Ups<\/p>\n<p><strong>Performance Strength<img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1195\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/BarLogoR.jpg\" alt=\"BarLogoR\" width=\"2125\" height=\"530\" \/><\/strong><br \/>\nEvery 2 minutes, for 20 minutes<br \/>\n(10 sets):<br \/>\nHigh Hang Snatch + Hang Snatch + Snatch<br \/>\nBuild over the course of the 10 sets to something heavy for today.<\/p>\n<p><strong>Performance Workout<\/strong><br \/>\nThree sets for max calories\/reps of:<br \/>\n60 seconds of Assault Bike for Calories<br \/>\nRest 60 seconds<br \/>\n60 seconds of Strict Pull-Ups<br \/>\nRest 60 seconds<br \/>\n60 seconds of Rowing for Calories<br \/>\nRest 60 seconds<br \/>\n60 seconds of Burpee Box Jump-Overs (24\u2033\/20\u2033)<br \/>\nRest 60 seconds<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>News: On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day. This will be the [&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-1194","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>Thursday210416 - 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\/thursday210416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday210416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day. This will be the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-20T15:42:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-20T01:46:56+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/BarLogoR.jpg\" \/>\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\/thursday210416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/BarLogoR.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/BarLogoR.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/\",\"name\":\"Thursday210416 - Nepean Crossfit\",\"isPartOf\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#primaryimage\"},\"datePublished\":\"2016-04-20T15:42:24+00:00\",\"dateModified\":\"2016-04-20T01:46:56+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#breadcrumb\"},\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Thursday210416\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#webpage\"},\"author\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\"},\"headline\":\"Thursday210416\",\"datePublished\":\"2016-04-20T15:42:24+00:00\",\"dateModified\":\"2016-04-20T01:46:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#webpage\"},\"wordCount\":186,\"commentCount\":0,\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"image\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/BarLogoR.jpg\",\"articleSection\":[\"Workouts and News\"],\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday210416\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\",\"name\":\"Nepean Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#personlogo\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"caption\":\"Nepean Admin\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/1194","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/comments?post=1194"}],"version-history":[{"count":0,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/1194\/revisions"}],"wp:attachment":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/media?parent=1194"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/categories?post=1194"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/tags?post=1194"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}