{"id":916,"date":"2016-02-18T20:59:48","date_gmt":"2016-02-18T20:59:48","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=916"},"modified":"2016-04-20T03:41:29","modified_gmt":"2016-04-19T17:41:29","slug":"friday-19-02-16","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/","title":{"rendered":"Friday 19 02 16"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-921\" src=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/DSC_1638-1.jpg\" alt=\"DSC_1638\" width=\"1155\" height=\"518\" srcset=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/02\/DSC_1638-1.jpg 1155w, https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/02\/DSC_1638-1-300x135.jpg 300w, https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/02\/DSC_1638-1-768x344.jpg 768w, https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/02\/DSC_1638-1-1024x459.jpg 1024w, https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/02\/DSC_1638-1-330x148.jpg 330w\" sizes=\"auto, (max-width: 1155px) 100vw, 1155px\" \/><\/p>\n<p><strong>Fitness Strength<\/strong><br \/>\nEvery minute, on the minute, for 15 minutes:<br \/>\nMinute 1 \u2013 Goblet Squat x 10 reps @ 2111<span class=\"text_exposed_show\"><br \/>\nMinute 2 \u2013 Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110<br \/>\nMinute 3 \u2013 Reverse Snow Angels x 12-15 reps<\/span><\/p>\n<div class=\"text_exposed_show\">\n<p><strong>Performance Strength<\/strong><br \/>\nEvery two minutes, for 16 minutes (8 sets of):<br \/>\nOverhead Squat x 3-4 reps<br \/>\nBuild in weight over the course of the 8 sets.<\/p>\n<p><strong>Fitness Workout<\/strong><br \/>\nFive rounds for time of:<br \/>\nRun 400 Meters<br \/>\n15 Goblet Squats<\/p>\n<p><strong>Performance Workout<\/strong><br \/>\n\u201cNancy\u201d<br \/>\nFive rounds for time of:<br \/>\nRun 400 Meters<br \/>\n15 Overhead Squats 95\/65#<\/p>\n<p><strong>Fitness &amp; Performance EXTRAS<\/strong><br \/>\nEvery two minutes, for 6 minutes (3 sets):<br \/>\nSingle Arm Dumbbell Row x 10-12 reps each arm @ 2110<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Fitness Strength Every minute, on the minute, for 15 minutes: Minute 1 \u2013 Goblet Squat x 10 reps @ 2111 Minute 2 \u2013 Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110 Minute 3 \u2013 Reverse Snow Angels x 12-15 reps Performance Strength Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3-4 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":921,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Friday 19 02 16 - 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\/friday-19-02-16\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday 19 02 16 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Strength Every minute, on the minute, for 15 minutes: Minute 1 \u2013 Goblet Squat x 10 reps @ 2111 Minute 2 \u2013 Strict Supinated-Grip Pull-Ups x 6-8 reps @ 2110 Minute 3 \u2013 Reverse Snow Angels x 12-15 reps Performance Strength Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3-4 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-18T20:59:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:41:29+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/02\/DSC_1638-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1155\" \/>\n\t<meta property=\"og:image:height\" content=\"518\" \/>\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\/friday-19-02-16\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/02\/DSC_1638-1.jpg\",\"contentUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/02\/DSC_1638-1.jpg\",\"width\":1155,\"height\":518},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/\",\"name\":\"Friday 19 02 16 - Nepean Crossfit\",\"isPartOf\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#primaryimage\"},\"datePublished\":\"2016-02-18T20:59:48+00:00\",\"dateModified\":\"2016-04-19T17:41:29+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#breadcrumb\"},\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Friday 19 02 16\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#webpage\"},\"author\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\"},\"headline\":\"Friday 19 02 16\",\"datePublished\":\"2016-02-18T20:59:48+00:00\",\"dateModified\":\"2016-04-19T17:41:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#webpage\"},\"wordCount\":94,\"commentCount\":0,\"publisher\":{\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#organization\"},\"image\":{\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-content\/uploads\/2016\/02\/DSC_1638-1.jpg\",\"articleSection\":[\"Workouts and News\"],\"inLanguage\":\"en-AU\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday-19-02-16\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#\/schema\/person\/6007f463b494911f17935e2b0f072ff2\",\"name\":\"Nepean Admin\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"http:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/#personlogo\",\"inLanguage\":\"en-AU\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/5a8cc7030513a8d643117c14d18b0bcc8c341d4c693ca15a391ec569a77e2d49?s=96&d=mm&r=g\",\"caption\":\"Nepean Admin\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","_links":{"self":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/comments?post=916"}],"version-history":[{"count":0,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/posts\/916\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/media\/921"}],"wp:attachment":[{"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/media?parent=916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/categories?post=916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wp-json\/wp\/v2\/tags?post=916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}