{"id":1582,"date":"2016-07-29T01:03:55","date_gmt":"2016-07-28T15:03:55","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1582"},"modified":"2016-07-29T11:51:13","modified_gmt":"2016-07-29T01:51:13","slug":"friday290716","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday290716\/","title":{"rendered":"Friday290716"},"content":{"rendered":"

\"nw_square-01\"<\/p>\n

Fitness, Performance, Ninja Skill<\/strong>
\nBar Muscle Ups<\/p>\n

\n

Fitness, Performance, Ninja Gymnastics<\/strong>
\nMax effort Unbroken Bar Muscle Ups<\/p>\n

Fitness, Performance, Ninja Workout<\/strong>
\n400m Run for time<\/p>\n

Fitness, Performance EXTRAS<\/strong>
\nThree to five sets of:
\nHeavy Dumbbell Push Press X 10 reps
\n60 seconds rest
\nWalking Lunges X 100m
\n60 seconds rest
\nHeavy Kettlebell Swings X 15 reps
\n2 minutes rest<\/p>\n

CrossFit Strength<\/strong>
\nEvery minute on the minute for 42 minutes: (7 sets)
\nMinute 1: 5 Stone to shoulder or 10 goat bag\/sandbag\/medball snatches
\nMinute 2: 20m Heavy farmer carry
\nMinute 3: 18\/12 Calorie Row
\nMinute 4: 20m Heavy Sled pull
\nMinute 5: 15\/12 Burpees
\nMinute 6: 6\/4 Heavy Double Kettlebell Clean and Jerk<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance, Ninja Skill Bar Muscle Ups Fitness, Performance, Ninja Gymnastics Max effort Unbroken Bar Muscle Ups Fitness, Performance, Ninja Workout 400m Run for time Fitness, Performance EXTRAS Three to five sets of: Heavy Dumbbell Push Press X 10 reps 60 seconds rest Walking Lunges X 100m 60 seconds rest Heavy Kettlebell Swings X 15 […]<\/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-1582","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday290716 - 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\/friday290716\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday290716 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance, Ninja Skill Bar Muscle Ups Fitness, Performance, Ninja Gymnastics Max effort Unbroken Bar Muscle Ups Fitness, Performance, Ninja Workout 400m Run for time Fitness, Performance EXTRAS Three to five sets of: Heavy Dumbbell Push Press X 10 reps 60 seconds rest Walking Lunges X 100m 60 seconds rest Heavy Kettlebell Swings X 15 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday290716\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-07-28T15:03:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-07-29T01:51:13+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\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\/friday290716\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday290716\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday290716\/\",\"name\":\"Friday290716 - 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