{"id":1232,"date":"2016-05-05T01:37:44","date_gmt":"2016-05-04T15:37:44","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1232"},"modified":"2016-05-04T09:26:58","modified_gmt":"2016-05-03T23:26:58","slug":"1232-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1232-2\/","title":{"rendered":"Thursday050516"},"content":{"rendered":"

\"_DSC9739_edited\"<\/p>\n

News:<\/strong>
\nBring a friend for free is today.
\nThe Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!!<\/p>\n

\n

Fitness strength<\/strong>
\nThree rounds of:
\nBack Squat x 8 reps @ 3011
\n(increase load by 4-5% from that used on April 12)
\nRest 60 seconds
\nDumbbell Bench Press x 8 reps @ 2011
\nRest 60 seconds
\nV-Ups x 20 reps
\nRest 60 seconds<\/p>\n

Fitness Workout<\/strong>
\nEvery minute, on the minute, for 15 minutes:
\nMinute 1: 12 Kettlebell Swings + 6 Goblet Squats
\nMinute 2: 30 seconds of Rowing for Calories
\n(start the row at 15 seconds into the minute\u2026finishing at 45 seconds)
\nMinute 3: 6-8 Strict Pull-Ups<\/p>\n

Performance Strength<\/strong>
\nBack Squat
\n*Set 1 \u2013 5 reps @ 65%
\n*Set 2 \u2013 4 reps @ 75%
\n*Set 3 \u2013 3 reps @ 80%
\n*Set 4 \u2013 2 reps @ 85%
\n*Set 5 \u2013 1 rep @ 90%
\n*Set 6 \u2013 8 reps @ 75-85%
\nRest 2 minutes between sets.<\/p>\n

Performance Workout<\/strong>
\nEvery minute, on the minute, for 16 minutes:
\nOdd Minutes: 6 Front Squats 135\/95# + 6 Pull-Ups
\nEven Minute: 30 seconds of Rowing for Calories (start the row at 15 seconds into the minute\u2026finishing at 45 seconds)<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: Bring a friend for free is today. The Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! Fitness strength Three rounds of: Back Squat x 8 reps @ 3011 (increase load by 4-5% from that used on April 12) […]<\/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-1232","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday050516 - 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\/1232-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday050516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: Bring a friend for free is today. The Gym will be closed for the CrossFit Regionals next weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! Fitness strength Three rounds of: Back Squat x 8 reps @ 3011 (increase load by 4-5% from that used on April 12) […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1232-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-04T15:37:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-03T23:26:58+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9739_edited.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"701\" \/>\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\/1232-2\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9739_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/DSC9739_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1232-2\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1232-2\/\",\"name\":\"Thursday050516 - 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