{"id":2225,"date":"2016-11-18T01:30:26","date_gmt":"2016-11-17T14:30:26","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2225"},"modified":"2016-11-16T09:33:37","modified_gmt":"2016-11-15T22:33:37","slug":"friday181116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday181116\/","title":{"rendered":"Friday181116"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1969\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2320.jpg\" alt=\"dsp-ninjawars2016-2320\" width=\"1200\" height=\"800\" \/><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fitness Performance Pre-Work<\/strong><\/p>\n<p><strong>\u201c<\/strong>Core Values\u201d<\/p>\n<p>10x TGU (5xeach side)<\/p>\n<p>20x Knee tucks on rower<\/p>\n<p>30x Hollow Rocks<\/p>\n<p>40x Alternate leg V-up<\/p>\n<p>50x Russian Twist w\/weight (total)<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Fitness Performance Workout<\/strong><\/p>\n<p><strong>For time:<\/strong><\/p>\n<p>20x Pull Ups<\/p>\n<p>30x Push Ups<\/p>\n<p>40x Sit Ups<\/p>\n<p>50x Air Squats<\/p>\n<p>500m Row<\/p>\n<p>50x Air Squats<\/p>\n<p>40x Sit Ups<\/p>\n<p>30x Push Ups<\/p>\n<p>20x Pull Ups<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Post Work<\/strong><\/p>\n<p>Fish Game! TGIF! Stretch, Roll, and Recover!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Fitness Performance Pre-Work \u201cCore Values\u201d 10x TGU (5xeach side) 20x Knee tucks on rower 30x Hollow Rocks 40x Alternate leg V-up 50x Russian Twist w\/weight (total) &nbsp; Fitness Performance Workout For time: 20x Pull Ups 30x Push Ups 40x Sit Ups 50x Air Squats 500m Row 50x Air Squats 40x Sit Ups 30x Push [&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-2225","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>Friday181116 - 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\/friday181116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday181116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Fitness Performance Pre-Work \u201cCore Values\u201d 10x TGU (5xeach side) 20x Knee tucks on rower 30x Hollow Rocks 40x Alternate leg V-up 50x Russian Twist w\/weight (total) &nbsp; Fitness Performance Workout For time: 20x Pull Ups 30x Push Ups 40x Sit Ups 50x Air Squats 500m Row 50x Air Squats 40x Sit Ups 30x Push [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday181116\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-11-17T14:30:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-11-15T22:33:37+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2320.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\/friday181116\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2320.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-2320.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday181116\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday181116\/\",\"name\":\"Friday181116 - 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