{"id":1479,"date":"2016-07-01T01:05:40","date_gmt":"2016-06-30T15:05:40","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1479"},"modified":"2016-06-30T13:08:30","modified_gmt":"2016-06-30T03:08:30","slug":"friday010716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday010716\/","title":{"rendered":"Friday010716"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1480\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square_small.jpg\" alt=\"nw_square_small\" width=\"1772\" height=\"1772\" \/><\/p>\n<p><em>Registrations go live at 9am today!!<\/em><\/p>\n<p><strong>Fitness Strength<\/strong><br \/>\nFour sets of:<br \/>\nSeated Overhead Press with Dumbbells x 10-12 reps @ 2011<span class=\"text_exposed_show\"><br \/>\nRest 45-60 seconds<br \/>\nStrict Supinated-Grip Pull-Ups x 8-10 reps<br \/>\nRest 45-60 seconds<br \/>\nBent-Over Barbell Rows x 6-8 reps<br \/>\nRest 45-60 seconds<br \/>\nBand Pull-Aparts x 20 reps @ 2011<br \/>\nRest 45-60 seconds<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness Workout<\/strong><br \/>\nComplete as many reps as possible in 10 minutes of:<br \/>\nRow 1000 Meters<br \/>\nDumbbell Man-Makers x Max Reps<br \/>\n(Push-Up, Power Clean, Push Press)<br \/>\n<strong>Performance Strength<\/strong><br \/>\nEvery 2 minutes, for 24 minutes (12 sets):<br \/>\nPush Press x 1 rep<br \/>\nBuild over the course of the 12 sets to today\u2019s heavy.<\/p>\n<p><strong>Performance Workout<\/strong><br \/>\nFor time:<br \/>\nRow 1000 Meters<br \/>\n30 Ground to Overhead 115\/75#<br \/>\n<strong>Fitness, Performance EXTRAS<\/strong><br \/>\nTwo or Three sets, not for time, of:<br \/>\nBent-Over Barbell Row x 5-6 reps<br \/>\n@ 2111<br \/>\nRest 45 seconds<br \/>\nV-Ups x 30 reps<br \/>\nRest 45 seconds<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Registrations go live at 9am today!! Fitness Strength Four sets of: Seated Overhead Press with Dumbbells x 10-12 reps @ 2011 Rest 45-60 seconds Strict Supinated-Grip Pull-Ups x 8-10 reps Rest 45-60 seconds Bent-Over Barbell Rows x 6-8 reps Rest 45-60 seconds Band Pull-Aparts x 20 reps @ 2011 Rest 45-60 seconds Fitness Workout Complete [&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-1479","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>Friday010716 - 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\/friday010716\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday010716 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Registrations go live at 9am today!! Fitness Strength Four sets of: Seated Overhead Press with Dumbbells x 10-12 reps @ 2011 Rest 45-60 seconds Strict Supinated-Grip Pull-Ups x 8-10 reps Rest 45-60 seconds Bent-Over Barbell Rows x 6-8 reps Rest 45-60 seconds Band Pull-Aparts x 20 reps @ 2011 Rest 45-60 seconds Fitness Workout Complete [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday010716\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-06-30T15:05:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-06-30T03:08:30+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square_small.jpg\" \/>\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\/friday010716\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square_small.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square_small.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday010716\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday010716\/\",\"name\":\"Friday010716 - 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