{"id":1360,"date":"2016-06-08T01:51:07","date_gmt":"2016-06-07T15:51:07","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1360"},"modified":"2016-06-07T10:52:14","modified_gmt":"2016-06-07T00:52:14","slug":"wednesday080616","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday080616\/","title":{"rendered":"Wednesday080616"},"content":{"rendered":"

\"IMG_8507\"<\/p>\n

Fitness, Strength<\/strong>
\nEvery two minutes, for 20 minutes
\n(5 sets of each):
\nInterval 1 \u2013 Alternating Reverse Lunges with Kettlebells x 20 reps
\nInterval 2 \u2013 Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps<\/span><\/p>\n

\n

Fitness, Workout<\/strong>
\nFor max reps\/calories:
\n2 Minutes of Assault Bike (for calories)
\n2 Minutes of Strict Pull-Ups
\n2 Minutes of Push-Ups
\n2 Minutes of Air Squats<\/p>\n

Performance Strength<\/strong>
\nEvery two minutes, for 20 minutes (10 sets):
\nHang Clean + Clean + Split Jerk
\nPerformance Workout
\nComplete as many rounds and reps as possible in 8 minutes of:
\n5 Power Clean and Push Jerk 135\/95#
\n10 Burpee Box Jump-Overs<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Strength Every two minutes, for 20 minutes (5 sets of each): Interval 1 \u2013 Alternating Reverse Lunges with Kettlebells x 20 reps Interval 2 \u2013 Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps Fitness, Workout For max reps\/calories: 2 Minutes of Assault Bike (for calories) 2 Minutes of Strict Pull-Ups 2 Minutes […]<\/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-1360","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday080616 - 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\/wednesday080616\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday080616 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Strength Every two minutes, for 20 minutes (5 sets of each): Interval 1 \u2013 Alternating Reverse Lunges with Kettlebells x 20 reps Interval 2 \u2013 Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps Fitness, Workout For max reps\/calories: 2 Minutes of Assault Bike (for calories) 2 Minutes of Strict Pull-Ups 2 Minutes […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday080616\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-06-07T15:51:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-06-07T00:52:14+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/IMG_8507.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"638\" \/>\n\t<meta property=\"og:image:height\" content=\"334\" \/>\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\/wednesday080616\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/IMG_8507.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/IMG_8507.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday080616\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday080616\/\",\"name\":\"Wednesday080616 - 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