{"id":2374,"date":"2017-01-03T20:44:21","date_gmt":"2017-01-03T09:44:21","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2374"},"modified":"2017-01-03T20:44:21","modified_gmt":"2017-01-03T09:44:21","slug":"tuesday030117","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday030117\/","title":{"rendered":"Tuesday030117"},"content":{"rendered":"

\u00a0<\/strong>Fitness Workout<\/strong><\/p>\n

\u201cZoom\u201d<\/strong><\/p>\n

For time in teams of 2
\n40 burpee Box Jump Overs
\n60 Wall Balls 14\/10lbs
\n80 KB Swings 20\/12kg
\n100 Push-ups
\n80 KB Swings 20\/12kg
\n60 Wall Balls 14\/10lbs
\n40 Burpee Box Jump Overs 20\u201d<\/p>\n

Break reps however you like<\/p>\n

Performance Workout<\/strong><\/p>\n

\u201cZoom\u201d<\/strong><\/p>\n

For time in teams of 2
\n40 burpee Box Jump Overs
\n60 Wall Balls 20\/14lbs
\n80 KB Swings 24\/16kg
\n100 Push-ups
\n80 KB Swings 24\/16kg
\n60 Wall Balls 20\/14lbs
\n40 Burpee Box Jump Overs 20\u201d<\/p>\n

Break reps however you like<\/p>\n

\u00a0<\/strong><\/p>\n

Post Work<\/strong><\/p>\n

Super Set<\/p>\n

4 x 12 Barbell bent over rows<\/p>\n

4 x 8 Strict pull ups<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0Fitness Workout \u201cZoom\u201d For time in teams of 2 40 burpee Box Jump Overs 60 Wall Balls 14\/10lbs 80 KB Swings 20\/12kg 100 Push-ups 80 KB Swings 20\/12kg 60 Wall Balls 14\/10lbs 40 Burpee Box Jump Overs 20\u201d Break reps however you like Performance Workout \u201cZoom\u201d For time in teams of 2 40 burpee Box […]<\/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-2374","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday030117 - 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\/tuesday030117\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday030117 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"\u00a0Fitness Workout \u201cZoom\u201d For time in teams of 2 40 burpee Box Jump Overs 60 Wall Balls 14\/10lbs 80 KB Swings 20\/12kg 100 Push-ups 80 KB Swings 20\/12kg 60 Wall Balls 14\/10lbs 40 Burpee Box Jump Overs 20\u201d Break reps however you like Performance Workout \u201cZoom\u201d For time in teams of 2 40 burpee Box […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday030117\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-03T09:44:21+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\/tuesday030117\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday030117\/\",\"name\":\"Tuesday030117 - 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