{"id":1645,"date":"2016-08-08T01:44:23","date_gmt":"2016-08-07T15:44:23","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1645"},"modified":"2016-08-07T15:45:52","modified_gmt":"2016-08-07T05:45:52","slug":"monday080816","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday080816\/","title":{"rendered":"Monday080816"},"content":{"rendered":"

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

Fitness, Performance Strength<\/strong>
\n1) 3x 8 ea. side Lateral Box Step-up<\/p>\n

\n

2a) 3\u00d78 ea. side Front Rack Reverse Lunge
\n2b) 3\u00d710 ea. side 1 Arm KB Row
\n(1 sec isometric hold at top of row)<\/p>\n

Fitness, Performance Workout<\/strong>
\nComplete as many rounds and reps in 12 minutes of:
\n36 Double unders
\n9 Cleans 155\/105#
\n6 Front squats 155\/105#<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength 1) 3x 8 ea. side Lateral Box Step-up 2a) 3\u00d78 ea. side Front Rack Reverse Lunge 2b) 3\u00d710 ea. side 1 Arm KB Row (1 sec isometric hold at top of row) Fitness, Performance Workout Complete as many rounds and reps in 12 minutes of: 36 Double unders 9 Cleans 155\/105# 6 […]<\/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-1645","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nMonday080816 - 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\/monday080816\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday080816 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Strength 1) 3x 8 ea. side Lateral Box Step-up 2a) 3\u00d78 ea. side Front Rack Reverse Lunge 2b) 3\u00d710 ea. side 1 Arm KB Row (1 sec isometric hold at top of row) Fitness, Performance Workout Complete as many rounds and reps in 12 minutes of: 36 Double unders 9 Cleans 155\/105# 6 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday080816\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-08-07T15:44:23+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-08-07T05:45:52+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\/monday080816\/#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\/monday080816\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday080816\/\",\"name\":\"Monday080816 - 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