{"id":2330,"date":"2016-12-16T01:27:24","date_gmt":"2016-12-15T14:27:24","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2330"},"modified":"2016-12-15T13:28:29","modified_gmt":"2016-12-15T02:28:29","slug":"friday161216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday161216\/","title":{"rendered":"Friday161216"},"content":{"rendered":"

Workout<\/strong>
\n4 Tabata rounds (20 sec on 10 sec off) at each station
\nRest 1 minute between rounds
\nSplit Jump
\nClapping Push Up
\nSingle Arm KB Snatch
\nBurpee Box Jump over
\n*alternate arms each round on KB snatch<\/span><\/p>\n

\n

Party Pump<\/strong>
\n4 Rounds of:
\n15 BB curls
\n10 Ab rollout with BB
\n15 Skull Crusher with BB
\nMax time L Hang hold\/knee tuck
\n10 ATYW on rings<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Workout 4 Tabata rounds (20 sec on 10 sec off) at each station Rest 1 minute between rounds Split Jump Clapping Push Up Single Arm KB Snatch Burpee Box Jump over *alternate arms each round on KB snatch Party Pump 4 Rounds of: 15 BB curls 10 Ab rollout with BB 15 Skull Crusher with […]<\/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-2330","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday161216 - 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\/friday161216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday161216 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Workout 4 Tabata rounds (20 sec on 10 sec off) at each station Rest 1 minute between rounds Split Jump Clapping Push Up Single Arm KB Snatch Burpee Box Jump over *alternate arms each round on KB snatch Party Pump 4 Rounds of: 15 BB curls 10 Ab rollout with BB 15 Skull Crusher with […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday161216\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-12-15T14:27:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-12-15T02:28:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2018\/06\/NCF-Background-002.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\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\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday161216\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday161216\/\",\"name\":\"Friday161216 - 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