{"id":1775,"date":"2016-09-03T01:04:09","date_gmt":"2016-09-02T15:04:09","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1775"},"modified":"2016-09-01T15:05:15","modified_gmt":"2016-09-01T05:05:15","slug":"saturday030916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/","title":{"rendered":"Saturday030916"},"content":{"rendered":"

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

Fitness, Performance Strength<\/strong>
\nIn Teams of three, take 15 minutes to find a 1RM Front Squat<\/p>\n

Fitness, Performance Workout<\/strong>
\nIn Teams of three, complete as many burpee pull ups and Weight plate OH Walking lunges as possible in 20 minutes.
\n*Team mate 1 will take off on a 100m Farmer carry while T2 & T3 start their BPU and OHWL. Once T1 finishes their farmer carry, they will then take over on the BPU, T2 will move onto the OHWL and T3 will go out on their Farmer Carry. Keep working in this fashion until you reach the 20 minutes.
\nTwo scores are needed, BPU & OHWL.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength In Teams of three, take 15 minutes to find a 1RM Front Squat Fitness, Performance Workout In Teams of three, complete as many burpee pull ups and Weight plate OH Walking lunges as possible in 20 minutes. *Team mate 1 will take off on a 100m Farmer carry while T2 & T3 […]<\/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-1775","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday030916 - 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\/saturday030916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday030916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Strength In Teams of three, take 15 minutes to find a 1RM Front Squat Fitness, Performance Workout In Teams of three, complete as many burpee pull ups and Weight plate OH Walking lunges as possible in 20 minutes. *Team mate 1 will take off on a 100m Farmer carry while T2 & T3 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-02T15:04:09+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-01T05:05:15+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<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\/saturday030916\/#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\/saturday030916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/\",\"name\":\"Saturday030916 - Nepean Crossfit\",\"isPartOf\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/#primaryimage\"},\"datePublished\":\"2016-09-02T15:04:09+00:00\",\"dateModified\":\"2016-09-01T05:05:15+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/#breadcrumb\"},\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Saturday030916\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/#webpage\"},\"author\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\"},\"headline\":\"Saturday030916\",\"datePublished\":\"2016-09-02T15:04:09+00:00\",\"dateModified\":\"2016-09-01T05:05:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/#webpage\"},\"wordCount\":104,\"commentCount\":0,\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"image\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/#primaryimage\"},\"thumbnailUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/06\/nw_square-01.jpg\",\"articleSection\":[\"Workouts and News\"],\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday030916\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\",\"name\":\"Nepean Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#personlogo\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"caption\":\"Nepean Admin\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/1775","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/comments?post=1775"}],"version-history":[{"count":0,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/1775\/revisions"}],"wp:attachment":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/media?parent=1775"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/categories?post=1775"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/tags?post=1775"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}