{"id":1818,"date":"2016-09-17T01:15:38","date_gmt":"2016-09-16T15:15:38","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1818"},"modified":"2016-09-16T14:19:25","modified_gmt":"2016-09-16T04:19:25","slug":"saturday170916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday170916\/","title":{"rendered":"Saturday170916"},"content":{"rendered":"

\"alice_king_nepean_crossfit_penrith\"<\/p>\n

Fitness, Performance Strength<\/strong>
\nEvery two minutes for 12 minutes:
\n5 Weighted Pull ups<\/p>\n

\n

Fitness Performance Workout<\/strong>
\nIn teams of two, complete the following for time:
\n20 Back Squats 135\/95#
\n20 Alternating Burpee Box Jump overs 24\/20\u201d
\n20 Back Squats 155\/105#
\n20 Partner Wall Balls
\n20 Back Squats 185\/135#
\n20 Syncro Pull Ups
\n20 Back Squats 225\/155#
\n200m Partner Carry<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength Every two minutes for 12 minutes: 5 Weighted Pull ups Fitness Performance Workout In teams of two, complete the following for time: 20 Back Squats 135\/95# 20 Alternating Burpee Box Jump overs 24\/20\u201d 20 Back Squats 155\/105# 20 Partner Wall Balls 20 Back Squats 185\/135# 20 Syncro Pull Ups 20 Back Squats […]<\/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-1818","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday170916 - 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\/saturday170916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday170916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Strength Every two minutes for 12 minutes: 5 Weighted Pull ups Fitness Performance Workout In teams of two, complete the following for time: 20 Back Squats 135\/95# 20 Alternating Burpee Box Jump overs 24\/20\u201d 20 Back Squats 155\/105# 20 Partner Wall Balls 20 Back Squats 185\/135# 20 Syncro Pull Ups 20 Back Squats […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday170916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-16T15:15:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-16T04:19:25+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC9014_edited.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"703\" \/>\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\/saturday170916\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC9014_edited.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC9014_edited.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday170916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday170916\/\",\"name\":\"Saturday170916 - 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