{"id":1808,"date":"2016-09-15T01:01:08","date_gmt":"2016-09-14T15:01:08","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1808"},"modified":"2016-09-14T11:02:10","modified_gmt":"2016-09-14T01:02:10","slug":"thursday-150916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/","title":{"rendered":"Thursday 150916"},"content":{"rendered":"

\"ncsocialsharing\"<\/p>\n

Pre-Work<\/strong>
\n3 Rounds: 5 Hamstring Curls on sliders + 3 Box Jump (rest 45 sec between rounds)<\/p>\n

Fitness, Performance Strength<\/strong>
\n1. 6\u00d75 Deadlift (rest 45 sec between sets)
\n2. 6\u00d75 Push Press (rest 45 sec between sets)<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\n10-8-6-4-2
\nOverhead Squat (115\/75#)
\nPull Ups<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Pre-Work 3 Rounds: 5 Hamstring Curls on sliders + 3 Box Jump (rest 45 sec between rounds) Fitness, Performance Strength 1. 6\u00d75 Deadlift (rest 45 sec between sets) 2. 6\u00d75 Push Press (rest 45 sec between sets) Fitness, Performance Workout 10-8-6-4-2 Overhead Squat (115\/75#) Pull Ups<\/p>\n","protected":false},"author":2,"featured_media":1797,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nThursday 150916 - 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\/thursday-150916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Thursday 150916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Pre-Work 3 Rounds: 5 Hamstring Curls on sliders + 3 Box Jump (rest 45 sec between rounds) Fitness, Performance Strength 1. 6\u00d75 Deadlift (rest 45 sec between sets) 2. 6\u00d75 Push Press (rest 45 sec between sets) Fitness, Performance Workout 10-8-6-4-2 Overhead Squat (115\/75#) Pull Ups\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-14T15:01:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-14T01:02:10+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/09\/NCsocialsharing.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\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\/thursday-150916\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/09\/NCsocialsharing.jpg\",\"contentUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/09\/NCsocialsharing.jpg\",\"width\":1200,\"height\":628},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/\",\"name\":\"Thursday 150916 - Nepean Crossfit\",\"isPartOf\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#primaryimage\"},\"datePublished\":\"2016-09-14T15:01:08+00:00\",\"dateModified\":\"2016-09-14T01:02:10+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#breadcrumb\"},\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Thursday 150916\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#webpage\"},\"author\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\"},\"headline\":\"Thursday 150916\",\"datePublished\":\"2016-09-14T15:01:08+00:00\",\"dateModified\":\"2016-09-14T01:02:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#webpage\"},\"wordCount\":38,\"commentCount\":0,\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"image\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/09\/NCsocialsharing.jpg\",\"articleSection\":[\"Workouts and News\"],\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/thursday-150916\/#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\/1808","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=1808"}],"version-history":[{"count":0,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/1808\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/media\/1797"}],"wp:attachment":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/media?parent=1808"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/categories?post=1808"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/tags?post=1808"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}