{"id":1242,"date":"2016-05-09T01:19:41","date_gmt":"2016-05-08T15:19:41","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1242"},"modified":"2016-05-08T15:22:13","modified_gmt":"2016-05-08T05:22:13","slug":"monday090516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday090516\/","title":{"rendered":"Monday090516"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1238\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/games-logo-1170x822.png\" alt=\"games-logo-1170x822\" width=\"1170\" height=\"822\" srcset=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/05\/games-logo-1170x822.png 1170w, https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/05\/games-logo-1170x822-300x211.png 300w, https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/05\/games-logo-1170x822-1024x719.png 1024w, https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/05\/games-logo-1170x822-330x232.png 330w\" sizes=\"auto, (max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<p><strong>News:<\/strong><br \/>\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<p><strong>Fitness, Performance, Ninja<\/strong><br \/>\nToday we will be doing the CrossFit Regional Workouts Day 3. Please come along and have some fun. Make sure you scale the load where necessary.<\/p>\n<p><strong>EVENT 6<\/strong><br \/>\nFor time:<br \/>\n1,000-m bike or run<br \/>\n30m handstand walk or<br \/>\n15 wall climbs<br \/>\n10 overhead squats<br \/>\n500-m row<br \/>\n50 burpee box jump overs<br \/>\n5 overhead squats<\/p>\n<p>Fitness: 115\/75#<br \/>\nPerformance: 185\/135#<br \/>\nNinja: 225\/155#<br \/>\nTime cap &#8211; 16:00<\/p>\n<p><strong>EVENT 7<\/strong><br \/>\nFor time:<br \/>\n21 thrusters<br \/>\n3 legless rope climbs<br \/>\n15 thrusters<br \/>\n2 legless rope climbs<br \/>\n9 thrusters<br \/>\n1 legless rope climb<br \/>\nFitness: 75\/55# and Back to Standing Rope Climbs X 3<br \/>\nPerformance: 95\/65# and Rope Climbs<br \/>\nNinja: 95\/65#<br \/>\nTime cap: 6:00<\/p>\n","protected":false},"excerpt":{"rendered":"<p>News: 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, Performance, Ninja Today we will be doing the CrossFit Regional Workouts Day 3. Please come along and have some fun. Make sure you scale the load where necessary. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":1238,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1242","post","type-post","status-publish","format-standard","has-post-thumbnail","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>Monday090516 - 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\/monday090516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday090516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: 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, Performance, Ninja Today we will be doing the CrossFit Regional Workouts Day 3. Please come along and have some fun. Make sure you scale the load where necessary. 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