{"id":1822,"date":"2016-09-20T01:21:39","date_gmt":"2016-09-19T15:21:39","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1822"},"modified":"2016-09-19T09:22:47","modified_gmt":"2016-09-18T23:22:47","slug":"tuesday200916","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday200916\/","title":{"rendered":"Tuesday200916"},"content":{"rendered":"

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

Fitness, Performance Strength<\/strong>
\n3 Rounds of
\n10 BB Rollout
\n1:00 Plank
\n10 GHD sit-up or weighted sit-up
\n6 ea. arm single arm ring row
\n10 bar rotations (5 each side)<\/span><\/p>\n

\n

Team Tuesday<\/strong>
\n2 thrusters
\n4 steps OH lunge
\n6 pull-ups
\n8 deadlifts
\n20 rounds for time (10 each)
\nalternate rounds, 155\/105#<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness, Performance Strength 3 Rounds of 10 BB Rollout 1:00 Plank 10 GHD sit-up or weighted sit-up 6 ea. arm single arm ring row 10 bar rotations (5 each side) Team Tuesday 2 thrusters 4 steps OH lunge 6 pull-ups 8 deadlifts 20 rounds for time (10 each) alternate rounds, 155\/105#<\/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-1822","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday200916 - 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\/tuesday200916\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday200916 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness, Performance Strength 3 Rounds of 10 BB Rollout 1:00 Plank 10 GHD sit-up or weighted sit-up 6 ea. arm single arm ring row 10 bar rotations (5 each side) Team Tuesday 2 thrusters 4 steps OH lunge 6 pull-ups 8 deadlifts 20 rounds for time (10 each) alternate rounds, 155\/105#\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday200916\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-19T15:21:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-09-18T23:22:47+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\/tuesday200916\/#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\/tuesday200916\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday200916\/\",\"name\":\"Tuesday200916 - 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