{"id":1213,"date":"2016-04-28T01:26:19","date_gmt":"2016-04-27T15:26:19","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1213"},"modified":"2016-04-27T08:35:16","modified_gmt":"2016-04-26T22:35:16","slug":"thursday280416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday280416\/","title":{"rendered":"Thursday280416"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1214\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC8529_edited.jpg\" alt=\"_DSC8529_edited\" width=\"1200\" height=\"653\" \/><\/p>\n<p><em>CrossFit Kids Class @ Nepean CrossFit. Monday, Wednesday, Friday 5pm.<\/em><\/p>\n<p><strong>Fitness, Performance Workout<\/strong><br \/>\nEvery minute, on the minute, for 30 minutes:<br \/>\nMinute 1 \u2013 30 Double-Unders<span class=\"text_exposed_show\"><br \/>\n(or 40 seconds of Double-Under technique work if you\u2019re still perfecting your double-unders)<br \/>\nMinute 2 \u2013 10 Burpees<br \/>\nMinute 3 \u2013 15 Kettlebell Swings<\/span><\/p>\n<div class=\"text_exposed_show\">\nThree sets of:<br \/>\nSingle-Arm Dumbbell Row x 6-8 reps<br \/>\nRest as needed<br \/>\nProne Plank Hold x 60-90 seconds<br \/>\nRest as needed<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Kids Class @ Nepean CrossFit. Monday, Wednesday, Friday 5pm. Fitness, Performance Workout Every minute, on the minute, for 30 minutes: Minute 1 \u2013 30 Double-Unders (or 40 seconds of Double-Under technique work if you\u2019re still perfecting your double-unders) Minute 2 \u2013 10 Burpees Minute 3 \u2013 15 Kettlebell Swings Three sets of: Single-Arm Dumbbell [&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-1213","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>Thursday280416 - 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\/thursday280416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday280416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"CrossFit Kids Class @ Nepean CrossFit. Monday, Wednesday, Friday 5pm. Fitness, Performance Workout Every minute, on the minute, for 30 minutes: Minute 1 \u2013 30 Double-Unders (or 40 seconds of Double-Under technique work if you\u2019re still perfecting your double-unders) Minute 2 \u2013 10 Burpees Minute 3 \u2013 15 Kettlebell Swings Three sets of: Single-Arm Dumbbell [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday280416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-27T15:26:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-26T22:35:16+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC8529_edited.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"653\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\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\/thursday280416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC8529_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC8529_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday280416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday280416\/\",\"name\":\"Thursday280416 - 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