{"id":2312,"date":"2016-12-09T01:20:46","date_gmt":"2016-12-08T14:20:46","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2312"},"modified":"2016-12-08T15:21:47","modified_gmt":"2016-12-08T04:21:47","slug":"saturday101216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday101216\/","title":{"rendered":"Saturday101216"},"content":{"rendered":"

\"\"<\/p>\n

Pre Work<\/strong>
\nEvery 90 seconds 6 rounds:
\n1: 20-40m Sled drag sprint
\n2: 10 Slam ball to shoulder
\n3: 3 Thrusters
\n*Build up in weight for each if possible<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nComplete the following for time:
\n60 Anchored Weighted Sit Ups
\n10 Wall walks
\n20 OH Lunge 95\/65#
\n60 Pull Up
\n80\/70 Cal Row
\n60 Box Jump 24\/20\u201d<\/p>\n

Performance Workout<\/strong>
\nComplete the following for time:
\n60 GHD sit ups\/A. Weighted Sit Ups
\n20m HS Walk
\n20 OH Lunge 155\/115#
\n60 C2B Pull Up
\n80\/70 Cal Row
\n60 Box Jump 24\/20\u201d<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Pre Work Every 90 seconds 6 rounds: 1: 20-40m Sled drag sprint 2: 10 Slam ball to shoulder 3: 3 Thrusters *Build up in weight for each if possible Fitness Workout Complete the following for time: 60 Anchored Weighted Sit Ups 10 Wall walks 20 OH Lunge 95\/65# 60 Pull Up 80\/70 Cal Row 60 […]<\/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-2312","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday101216 - 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\/saturday101216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday101216 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Pre Work Every 90 seconds 6 rounds: 1: 20-40m Sled drag sprint 2: 10 Slam ball to shoulder 3: 3 Thrusters *Build up in weight for each if possible Fitness Workout Complete the following for time: 60 Anchored Weighted Sit Ups 10 Wall walks 20 OH Lunge 95\/65# 60 Pull Up 80\/70 Cal Row 60 […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday101216\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-08T14:20:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-12-08T04:21:47+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-3410.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\/saturday101216\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-3410.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/10\/DSP-NinjaWars2016-3410.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday101216\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday101216\/\",\"name\":\"Saturday101216 - 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