{"id":1363,"date":"2016-06-09T01:49:24","date_gmt":"2016-06-08T15:49:24","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1363"},"modified":"2016-06-08T15:57:20","modified_gmt":"2016-06-08T05:57:20","slug":"thursday090616","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday090616\/","title":{"rendered":"Thursday090616"},"content":{"rendered":"

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

*Free to all first time Nepean CrossFitters.<\/em><\/p>\n

Fitness, Strength<\/strong>
\nEvery minute, on the minute, for 15 minutes:
\nMinute 1 \u2013 40 seconds of Jump Rope Technique Work
\nMinute 2 \u2013 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
\nMinute 3 \u2013 3-4 Wall Climbs<\/span><\/p>\n

\n

Fitness, Workout<\/strong>
\nFour sets for max reps against a 3-minute running clock of:
\nRun 100 Meters
\n10 Toes to Bar
\n10 Kettlebell Swings
\nRest 3 minutes between sets.<\/p>\n

Performance strength<\/strong>
\nFive sets of:
\nFront Squat x 6 reps @ 2011
\nRest 45 seconds
\nL-Seated Dumbbell Press x 8 reps @ 2011
\nRest 45 seconds<\/p>\n

Performance Workout<\/strong>
\nFive rounds for time of:
\n6 Strict Pull-Ups
\n8 Burpees
\n12 Wall Ball Shots<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

*Free to all first time Nepean CrossFitters. Fitness, Strength Every minute, on the minute, for 15 minutes: Minute 1 \u2013 40 seconds of Jump Rope Technique Work Minute 2 \u2013 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups Minute 3 \u2013 3-4 Wall Climbs Fitness, Workout Four sets for max reps against a 3-minute […]<\/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-1363","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nThursday090616 - 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\/thursday090616\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday090616 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"*Free to all first time Nepean CrossFitters. Fitness, Strength Every minute, on the minute, for 15 minutes: Minute 1 \u2013 40 seconds of Jump Rope Technique Work Minute 2 \u2013 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups Minute 3 \u2013 3-4 Wall Climbs Fitness, Workout Four sets for max reps against a 3-minute […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday090616\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-06-08T15:49:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-06-08T05:57:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/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\/thursday090616\/#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\/thursday090616\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday090616\/\",\"name\":\"Thursday090616 - 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