{"id":2286,"date":"2016-12-02T01:16:53","date_gmt":"2016-12-01T14:16:53","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2286"},"modified":"2016-11-30T09:18:52","modified_gmt":"2016-11-29T22:18:52","slug":"friday021216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday021216\/","title":{"rendered":"Friday021216"},"content":{"rendered":"
\n
\n
\n

\"dsp-ninjawars2016-2721\"<\/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>
\nPartner Medball Core Work
\nEach partner Buy In with 10 Medball TGU (total)
\n2 rounds of:
\nTHROW THIS MEDBALL HARD!!!!!
\n10 Partner Medball Side Toss (each person, each side)
\n10 Partner Medball Throw (one sits, one stands) (each person)
\n10 Partner Chest Pass (each person)<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\nRowing
\n5 Rounds- work and rest
\n:10 sec\/:10 sec
\n:20 sec\/:20 sec
\n:30 sec\/:30 sec
\n:30 sec\/:30 sec
\n:20 sec\/:20 sec
\n:10 sec\/:10 sec
\n***After each Round Complete 1 min plank, then start the next round***
\nScore= Total Meters.<\/p>\n

Post Work<\/strong>
\nTGIF!!! Stretch and Roll!!<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\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 Partner Medball Core Work Each partner Buy In with 10 Medball TGU (total) 2 rounds of: THROW THIS MEDBALL HARD!!!!! 10 Partner Medball Side Toss (each person, each […]<\/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-2286","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday021216 - 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\/friday021216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday021216 - 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. 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