{"id":2282,"date":"2016-11-30T01:12:11","date_gmt":"2016-11-29T14:12:11","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2282"},"modified":"2016-11-29T10:14:19","modified_gmt":"2016-11-28T23:14:19","slug":"wednesday301116","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday301116\/","title":{"rendered":"Wednesday301116"},"content":{"rendered":"

\"dsp-ninjawars2016-2712\"<\/p>\n

News:<\/strong>
\nNepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.<\/p>\n

Pre Work<\/strong>
\n3 Rounds of:
\n20-30 UNBROKEN Push Ups
\n60 sec. Hollow hold
\n8 SA Ring Row (each arm)
\n30 sec. L-Sit or Knee Tuck Hang\/Support<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\nBuy In: 100 UNBROKEN Medball Toe Taps 🙂<\/span><\/span> (total)
\n3 Rounds of:
\n20 Pull Ups
\n20 Bar Hops (total)
\n20 KTE\/T2Bar
\n20 Loaded Barbell Lunges
\n95\/65# – 115\/85#
\nCash Out: 100 UNBROKEN Double Unders
\n** Every 2 minutes complete 7 Push Press with same barbell***<\/p>\n

Post Work<\/strong>
\n2 sets of:
\n1 min Pec Stretch in Rig
\n10 Scorpions (total)<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot. Pre Work 3 Rounds of: 20-30 UNBROKEN Push Ups 60 sec. Hollow hold 8 SA Ring Row (each arm) 30 sec. L-Sit or Knee Tuck Hang\/Support Fitness, Performance Workout Buy […]<\/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-2282","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday301116 - 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\/wednesday301116\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday301116 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot. Pre Work 3 Rounds of: 20-30 UNBROKEN Push Ups 60 sec. Hollow hold 8 SA Ring Row (each arm) 30 sec. 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