{"id":2372,"date":"2017-01-04T01:36:05","date_gmt":"2017-01-03T14:36:05","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2372"},"modified":"2017-01-03T18:36:56","modified_gmt":"2017-01-03T07:36:56","slug":"wednesday040117","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday040117\/","title":{"rendered":"Wednesday040117"},"content":{"rendered":"

Strength<\/strong>
\nTake 15 minutes to find a 10RM Back Squat<\/p>\n

Workout<\/strong>
\nComplete as many rounds and reps as possible in 8 minutes of:
\n6 Deadlifts
\n36 Double Unders
\nFitness: 225\/155#
\nPerformance: 275\/155#
\nFeeling Froggy: 315\/225#<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Strength Take 15 minutes to find a 10RM Back Squat Workout Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 36 Double Unders Fitness: 225\/155# Performance: 275\/155# Feeling Froggy: 315\/225#<\/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-2372","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday040117 - 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\/wednesday040117\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday040117 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Strength Take 15 minutes to find a 10RM Back Squat Workout Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts 36 Double Unders Fitness: 225\/155# Performance: 275\/155# Feeling Froggy: 315\/225#\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday040117\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-03T14:36:05+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-01-03T07:36:56+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\/wednesday040117\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday040117\/\",\"name\":\"Wednesday040117 - 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