{"id":1441,"date":"2016-06-30T01:00:52","date_gmt":"2016-06-29T15:00:52","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1441"},"modified":"2016-06-29T13:02:30","modified_gmt":"2016-06-29T03:02:30","slug":"thursday300616","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday300616\/","title":{"rendered":"Thursday300616"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1419\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/ninja_wars_weightvest.jpg\" alt=\"ninja_wars_weightvest\" width=\"1082\" height=\"271\" \/><\/p>\n<p style=\"text-align: center;\"><strong>Registrations open 9am Friday for 2016 Ninja Wars. October 3rd.<\/strong><\/p>\n<p><strong>Fitness Workout<\/strong><br \/>\nEvery 8 minutes, for 40 minutes<br \/>\n(5 sets) of:<span class=\"text_exposed_show\"><br \/>\nRun 800 Meters<br \/>\n21 Kettlebell Swings<br \/>\n7 Strict Pull-Ups<br \/>\nNote times for each set, and add them for total working time.<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Performance Workout<\/strong><br \/>\nEvery 8 minutes, for 40 minutes<br \/>\n(5 sets) of:<br \/>\nRun 800 Meters<br \/>\n21 Kettlebell Swings 24\/16 kg<br \/>\n12 Pull-Ups<br \/>\nNote times for each set, and add them for total working time.<\/p>\n<p><strong>Fitness, Performance Core\/Mobility<\/strong><br \/>\nHawaiian Squats x 8-10 reps per side<br \/>\nHollow Body Hold\/Rocks x 45-60 seconds<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Registrations open 9am Friday for 2016 Ninja Wars. October 3rd. Fitness Workout Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings 7 Strict Pull-Ups Note times for each set, and add them for total working time. Performance Workout Every 8 minutes, for 40 minutes (5 sets) of: Run 800 [&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-1441","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>Thursday300616 - 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\/thursday300616\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday300616 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Registrations open 9am Friday for 2016 Ninja Wars. October 3rd. Fitness Workout Every 8 minutes, for 40 minutes (5 sets) of: Run 800 Meters 21 Kettlebell Swings 7 Strict Pull-Ups Note times for each set, and add them for total working time. 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