{"id":1519,"date":"2016-07-07T01:44:39","date_gmt":"2016-07-06T15:44:39","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1519"},"modified":"2016-07-06T07:45:53","modified_gmt":"2016-07-05T21:45:53","slug":"thursday070716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday070716\/","title":{"rendered":"Thursday070716"},"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>Rego is live now!<\/em><\/p>\n<p><strong>Fitness Workout<\/strong><br \/>\nFor time:<br \/>\nRow 1000 Meters<span class=\"text_exposed_show\"><br \/>\nRun 800 Meters<br \/>\n30 Toes to Bar<br \/>\nRow 500 Meters<br \/>\nRun 400 Meters<br \/>\n20 Toes to Bar<br \/>\nRow 250 Meters<br \/>\nRun 200 Meters<br \/>\n10 Toes to Bar<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Performance Workout<\/strong><br \/>\nFor time:<br \/>\nRun 1200 Meters<br \/>\n40 Alternating Dumbbell Snatches 25\/15kg<br \/>\n40 Toes to Bar<br \/>\nRun 800 Meters<br \/>\n20 Alternating Dumbbell Snatches<br \/>\n20 Toes to Bar<br \/>\nRun 400 Meters<br \/>\n10 Alternating Dumbbell Snatches<br \/>\n10 Toes to Bar<\/p>\n<p><strong>Fitness, Performance EXTRAS<\/strong><br \/>\nTwo sets of:<br \/>\nLandmine Rows x 6-8 reps<br \/>\nRest as needed<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Rego is live now! Fitness Workout For time: Row 1000 Meters Run 800 Meters 30 Toes to Bar Row 500 Meters Run 400 Meters 20 Toes to Bar Row 250 Meters Run 200 Meters 10 Toes to Bar Performance Workout For time: Run 1200 Meters 40 Alternating Dumbbell Snatches 25\/15kg 40 Toes to Bar Run [&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-1519","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>Thursday070716 - 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\/thursday070716\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday070716 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Rego is live now! 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