{"id":2177,"date":"2016-11-11T01:31:29","date_gmt":"2016-11-10T14:31:29","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2177"},"modified":"2016-11-09T08:34:18","modified_gmt":"2016-11-08T21:34:18","slug":"friday111116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday111116\/","title":{"rendered":"Friday111116"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2178\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/11\/Lest-We-Forget-Remembrance-Day-Facebook-Cover-Picture.jpg\" alt=\"lest-we-forget-remembrance-day-facebook-cover-picture\" width=\"680\" height=\"254\" \/><\/p>\n<p><strong>Fitness Performance Pre-Work<\/strong><\/p>\n<p>Mini Annie!<\/p>\n<p>5x<\/p>\n<p>20x Double Unders<\/p>\n<p>20x Sit Ups<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fitness Performance Workout<\/strong><\/p>\n<p>4\u00a0Rounds-<\/p>\n<p>13 x Thrusters (65\/95#)<\/p>\n<p>13 x Cal Row<\/p>\n<p>13 x Floor Wipers (total)<\/p>\n<p>13 x Cal Row<\/p>\n<p>13 x Push Ups (hardest variation)<\/p>\n<p>&nbsp;<\/p>\n<p>Score is total time.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Post Work<\/strong><\/p>\n<p>Fish Game! TGIF! Stretch, Roll, and Recover!<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Performance Pre-Work Mini Annie! 5x 20x Double Unders 20x Sit Ups &nbsp; Fitness Performance Workout 4\u00a0Rounds- 13 x Thrusters (65\/95#) 13 x Cal Row 13 x Floor Wipers (total) 13 x Cal Row 13 x Push Ups (hardest variation) &nbsp; Score is total time. &nbsp; Post Work Fish Game! TGIF! Stretch, Roll, and Recover! [&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-2177","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>Friday111116 - 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=\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday111116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday111116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Performance Pre-Work Mini Annie! 5x 20x Double Unders 20x Sit Ups &nbsp; Fitness Performance Workout 4\u00a0Rounds- 13 x Thrusters (65\/95#) 13 x Cal Row 13 x Floor Wipers (total) 13 x Cal Row 13 x Push Ups (hardest variation) &nbsp; Score is total time. &nbsp; Post Work Fish Game! TGIF! Stretch, Roll, and Recover! 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