{"id":1393,"date":"2016-06-22T01:54:44","date_gmt":"2016-06-21T15:54:44","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1393"},"modified":"2016-06-21T16:58:01","modified_gmt":"2016-06-21T06:58:01","slug":"wednesday220616","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday220616\/","title":{"rendered":"Wednesday220616"},"content":{"rendered":"<p><strong>News:<\/strong><br \/>\nThis week, on Friday, we will be conducting a few tests for this seasons:<br \/>\n\u201cFriday Night Lights-Team Edition\u201d<span class=\"text_exposed_show\"><br \/>\nAfter initial testing, Captains and teams will be appointed and the new season will commence. More info will follow shortly.<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness, Performance Strength<\/strong><br \/>\nFour sets of:<br \/>\nRomanian Deadlift x 6 reps @ 4011<br \/>\nRest 30 seconds<br \/>\nSupine Hamstring Curls with Medicine Ball or Band x 20 reps @ 11X0<br \/>\nRest 30 seconds<br \/>\nNose-to-Wall Handstand Hold x 60 seconds<br \/>\nRest 30 seconds<br \/>\n<strong>Fitness, Performance Workout<\/strong><br \/>\nComplete as many rounds and reps as possible in 8 minutes of:<br \/>\n12 Russian Kettlebell Swings 32\/24kg<br \/>\n12 Alternating Reverse Lunges with Kettlebell Goblet Hold 32\/24 kg<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>News: This week, on Friday, we will be conducting a few tests for this seasons: \u201cFriday Night Lights-Team Edition\u201d After initial testing, Captains and teams will be appointed and the new season will commence. More info will follow shortly. Fitness, Performance Strength Four sets of: Romanian Deadlift x 6 reps @ 4011 Rest 30 seconds [&hellip;]<\/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-1393","post","type-post","status-publish","format-standard","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>Wednesday220616 - 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\/wednesday220616\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday220616 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: This week, on Friday, we will be conducting a few tests for this seasons: \u201cFriday Night Lights-Team Edition\u201d After initial testing, Captains and teams will be appointed and the new season will commence. 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