{"id":2555,"date":"2017-02-18T01:14:30","date_gmt":"2017-02-17T14:14:30","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2555"},"modified":"2017-02-14T11:15:08","modified_gmt":"2017-02-14T00:15:08","slug":"saturday180217","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180217\/","title":{"rendered":"Saturday180217"},"content":{"rendered":"

 <\/p>\n

<\/div>\n

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

\n
\n
\n
\n
Running Clock through all sections.<\/p>\n

A. 0-10mins
\n10min EMOM
\n6x Toes to bar
\n6x Push-ups<\/p>\n

– REST 5MINS –<\/p>\n

B. 15-25mins
\n10min AMRAP
\n5x Shoulder to Overhead (95\/65)
\n10x Deadlifts (95\/65)
\n15x Box Jumps<\/p>\n

– REST 5MINS –<\/p>\n

C. 30-Finish (No time cap)
\nFor time:
\nFran
\n1-mile run<\/p>\n

Fran is 21-15-9 reps for time of thrusters (95\/65) and pull-ups.
\nComplete Fran before running the mile.<\/p><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

  Workout Running Clock through all sections. A. 0-10mins 10min EMOM 6x Toes to bar 6x Push-ups – REST 5MINS – B. 15-25mins 10min AMRAP 5x Shoulder to Overhead (95\/65) 10x Deadlifts (95\/65) 15x Box Jumps – REST 5MINS – C. 30-Finish (No time cap) For time: Fran 1-mile run Fran is 21-15-9 reps for […]<\/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-2555","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nSaturday180217 - 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\/saturday180217\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Saturday180217 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"  Workout Running Clock through all sections. A. 0-10mins 10min EMOM 6x Toes to bar 6x Push-ups – REST 5MINS – B. 15-25mins 10min AMRAP 5x Shoulder to Overhead (95\/65) 10x Deadlifts (95\/65) 15x Box Jumps – REST 5MINS – C. 30-Finish (No time cap) For time: Fran 1-mile run Fran is 21-15-9 reps for […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180217\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-17T14:14:30+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-02-14T00:15:08+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\/saturday180217\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/saturday180217\/\",\"name\":\"Saturday180217 - 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