{"id":2111,"date":"2016-10-18T01:47:38","date_gmt":"2016-10-17T14:47:38","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2111"},"modified":"2016-10-17T11:49:53","modified_gmt":"2016-10-17T00:49:53","slug":"tuesday181016","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday181016\/","title":{"rendered":"tuesday181016"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1922\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-1996.jpg\" alt=\"dsp-ninjawars2016-1996\" width=\"1200\" height=\"800\" \/><\/p>\n<p><em>R U Rogue?<\/em><\/p>\n<p><strong>Fitness, Performance Strength<\/strong><br \/>\n1.a.<br \/>\n3 Bench Press<br \/>\nSame weight for all five sets<span class=\"text_exposed_show\"><br \/>\n1.b.<br \/>\n8 Strict Toes to bar<br \/>\n5 Rounds, supersetted<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Fitness, Performance Workout<\/strong><br \/>\n<strong>Teamzies!!!<\/strong><br \/>\nIn teams of two, complete 2 rounds for time of:<br \/>\n50 Toes to bar<br \/>\n100 Double Unders<br \/>\n50 Dumbbell Snatch 30\/20kg<br \/>\n100 Wall Balls<br \/>\n50 Box Jumps 24\/20\u201d<br \/>\n100 Stationary Lunges<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>R U Rogue? Fitness, Performance Strength 1.a. 3 Bench Press Same weight for all five sets 1.b. 8 Strict Toes to bar 5 Rounds, supersetted Fitness, Performance Workout Teamzies!!! In teams of two, complete 2 rounds for time of: 50 Toes to bar 100 Double Unders 50 Dumbbell Snatch 30\/20kg 100 Wall Balls 50 Box [&hellip;]<\/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-2111","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>tuesday181016 - 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\/tuesday181016\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"tuesday181016 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"R U Rogue? Fitness, Performance Strength 1.a. 3 Bench Press Same weight for all five sets 1.b. 8 Strict Toes to bar 5 Rounds, supersetted Fitness, Performance Workout Teamzies!!! In teams of two, complete 2 rounds for time of: 50 Toes to bar 100 Double Unders 50 Dumbbell Snatch 30\/20kg 100 Wall Balls 50 Box [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday181016\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-10-17T14:47:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-10-17T00:49:53+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-1996.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\/tuesday181016\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-1996.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-1996.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday181016\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday181016\/\",\"name\":\"tuesday181016 - 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