{"id":1387,"date":"2016-06-18T01:25:17","date_gmt":"2016-06-17T15:25:17","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1387"},"modified":"2016-06-17T09:26:15","modified_gmt":"2016-06-16T23:26:15","slug":"saturday180616","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/","title":{"rendered":"Saturday180616"},"content":{"rendered":"

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

Fitness, Performance Strength<\/strong>
\nIn teams of two, complete as many reps as possible in 15 minutes of:
\n10 Squat Clean & Jerks 75\/55#
\n15 Syncro Burpees Over Bar
\n8 Squat Clean & Jerks 95\/65#
\n15 Syncro Burpees Over Bar
\n6 Squat Clean & Jerks 115\/75#
\n15 Syncro Burpees Over Bar
\n4 Squat Clean & Jerks 135\/85#
\n15 Syncro Burpees Over Bar
\n2 Squat Clean & Jerks 185\/115#
\n15 Syncro Burpees Over Bar
\nMax Squat Clean & Jerks 225\/145#<\/span><\/p>\n

\n

Fitness, Performance<\/strong>
\nWorkout #1<\/strong>
\nComplete as many rounds and reps as possible in 15 minutes of:
\n100m buddy carry
\n40m Overhead Med ball Walking Lunges 30\/20#
\n20 Jumping Pull ups
\n*Each team member must carry the other team member at least once.<\/p>\n

Rest 2 minutes, then:<\/p>\n

Fitness, Performance<\/strong>
\nWorkout #2<\/strong>
\nIn teams of two:
\nMax Calorie row in 3 minutes
\n*Team members must change at 1:30<\/p>\n

The score for Workout #1 & #2 is:<\/em>
\n#1 multiplied by #2<\/em><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength In teams of two, complete as many reps as possible in 15 minutes of: 10 Squat Clean & Jerks 75\/55# 15 Syncro Burpees Over Bar 8 Squat Clean & Jerks 95\/65# 15 Syncro Burpees Over Bar 6 Squat Clean & Jerks 115\/75# 15 Syncro Burpees Over Bar 4 Squat Clean & Jerks […]<\/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-1387","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday180616 - 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\/saturday180616\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday180616 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Strength In teams of two, complete as many reps as possible in 15 minutes of: 10 Squat Clean & Jerks 75\/55# 15 Syncro Burpees Over Bar 8 Squat Clean & Jerks 95\/65# 15 Syncro Burpees Over Bar 6 Squat Clean & Jerks 115\/75# 15 Syncro Burpees Over Bar 4 Squat Clean & Jerks […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-06-17T15:25:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-06-16T23:26:15+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<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\/saturday180616\/#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\/saturday180616\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/\",\"name\":\"Saturday180616 - Nepean Crossfit\",\"isPartOf\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/#primaryimage\"},\"datePublished\":\"2016-06-17T15:25:17+00:00\",\"dateModified\":\"2016-06-16T23:26:15+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/#breadcrumb\"},\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Saturday180616\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/#webpage\"},\"author\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\"},\"headline\":\"Saturday180616\",\"datePublished\":\"2016-06-17T15:25:17+00:00\",\"dateModified\":\"2016-06-16T23:26:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/#webpage\"},\"wordCount\":128,\"commentCount\":0,\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"image\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/IMG_8507.jpg\",\"articleSection\":[\"Workouts and News\"],\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180616\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\",\"name\":\"Nepean Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#personlogo\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"caption\":\"Nepean Admin\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/1387","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/comments?post=1387"}],"version-history":[{"count":0,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/1387\/revisions"}],"wp:attachment":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/media?parent=1387"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/categories?post=1387"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/tags?post=1387"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}