Tuesday061216

dsp-ninjawars2016-2293

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Fitness, Performance Gymnastics
Spend 15-20 minutes on the following:
10 Ring Dips
9 Bar Taps (go for height)
8 Pistols (scale-SL squats) (each)
7 Hollow Rocks
:60 second Bar Hang (L-sit/tuck if possible)
5 Strict HSPU (scale-:20sec handstand hold)
4 Deck Squats (scale- :20sec Hollow Hold)
3 Wall Walks
2min Plank
1 Cartwheel (1each direction)

Fitness, Performance Workout
12 minute AMRAP:
4 Toes to bar
8 Push Press 95/65#
16 Box Jumps 20/24”
32 Double unders

Post Work
Stretch and Roll

Monday051216

dsp-ninjawars2016-2176

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Fitness, Performance Strength
** warm up really, really good! **
Back Squat OR Front Squat
4-3-2-2-1 @ 80%, 85%, 87.5%, 92.5%, 97.5%

Fitness, Performance Workout
50 R. KB Swings 24/16kg
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges (total)
25 A. KB Swings
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges
50 R. KB Swings
5 Pull Ups
10 Burpees
15 Sit Ups
20 Lunges

Saturday031216

dsp-ninjawars2016-2297

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Fitness, Performance Strength
In teams of two, take 10 minutes to establish a 3RM Deadlift.

Fitness Workout #1
For time:
40 Stationary Dips while partner holds 185/115#
60 Wall balls while partner holds chin over the bar
50m Buddy and 20/15kg dumbbell carry
40 Box jumps, alternating on 20″ box
50m Buddy and 20/15kg dumbbell carry
4 Stationary Dips

Performance Workout #1
For time:
20 Muscle-ups while partner holds 225/135#
60 Wall balls while partner holds chin over the bar
50m Buddy and 40/30kg dumbbell carry
40 Box jumps, alternating on 24″ box
50m Buddy and 40/30kg dumbbell carry
2 Muscle-ups

Fitness Workout #2
In teams of two, complete the following for time:
50 Dumbbell Snatch 20/15kg
800m Run (4 X 200m)
50 Hang Power Clean 115/75#

Performance Workout #2
In teams of two, complete the following for time:
50 Dumbbell Snatch 40/30kg
800m Run (4 X 200m)
50 Hang Power Clean 155/115#

Friday021216

dsp-ninjawars2016-2721

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Pre Work
Partner Medball Core Work
Each partner Buy In with 10 Medball TGU (total)
2 rounds of:
THROW THIS MEDBALL HARD!!!!!
10 Partner Medball Side Toss (each person, each side)
10 Partner Medball Throw (one sits, one stands) (each person)
10 Partner Chest Pass (each person)

Fitness, Performance Workout
Rowing
5 Rounds- work and rest
:10 sec/:10 sec
:20 sec/:20 sec
:30 sec/:30 sec
:30 sec/:30 sec
:20 sec/:20 sec
:10 sec/:10 sec
***After each Round Complete 1 min plank, then start the next round***
Score= Total Meters.

Post Work
TGIF!!! Stretch and Roll!!

Thursday011216

dsp-ninjawars2016-2624

News:
Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.

Pre Work
Oly Technique Work- 3 Position Clean- Top to Bottom
12-15 min to work up to about 80%.

Fitness, Performance Workout
3 Rounds- rest 2 min in between rounds
**Go hard, put bar down as little as possible!**
5 Deadlifts 135/95#
4 Power Cleans
3 Thrusters
2 Hang Cleans
1 Jerk
1 min max Burpees!

Post Work
Recovery jog/row. Roll & Stretch! Crossover Symmetry!