{"id":1248,"date":"2016-05-12T01:38:32","date_gmt":"2016-05-11T15:38:32","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1248"},"modified":"2016-05-11T08:40:35","modified_gmt":"2016-05-10T22:40:35","slug":"thursday120516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday120516\/","title":{"rendered":"Thursday120516"},"content":{"rendered":"

\"games-logo-1170x822\"<\/p>\n

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

\n

Fitness Strength<\/strong>
\nEvery minute, on the minute, for 15 minutes:
\nMinute 1 \u2013 Seated Strict Press x 8 reps
\nMinute 2 \u2013 Strict Pull-Ups x 5-6 (add weight if possible)
\nMinute 3 \u2013 Hanging Knee Raises x 8-10 reps @ 2110<\/p>\n

Performance Strength<\/strong>
\nFive sets of:
\nPush Press x 3 reps @ 11X1
\nRest 2-3 minutes<\/p>\n

Performance Workout<\/strong>
\nIn teams of 3, complete as many rounds and reps as possible in 15 minutes of:
\n20 Calories of Assault Bike or Rowing
\n10 Dumbbell Push Press
\nAs soon as the Assault Bike\/Concept 2 is available, the next teammate jumps on and starts his\/her 20 cals.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: The Gym will be closed for the CrossFit Regionals this weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! Fitness Strength Every minute, on the minute, for 15 minutes: Minute 1 \u2013 Seated Strict Press x 8 reps Minute 2 \u2013 Strict Pull-Ups x 5-6 (add weight if […]<\/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-1248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nThursday120516 - 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\/thursday120516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday120516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: The Gym will be closed for the CrossFit Regionals this weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! 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