{"id":1100,"date":"2016-04-08T01:46:59","date_gmt":"2016-04-07T15:46:59","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1100"},"modified":"2016-04-20T03:10:07","modified_gmt":"2016-04-19T17:10:07","slug":"friday080416","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday080416\/","title":{"rendered":"Friday080416"},"content":{"rendered":"

\"_DSC7765\"<\/p>\n

Fitness Strength<\/strong>
\nEvery 90 seconds, for 18 minutes (4 sets):
\nStation 1 \u2013 Barbell Hip Thrusts x 8 reps @ 21X1
\nStation 2 \u2013 Tempo Push-Ups x 15 reps @ 1111
\nStation 2 \u2013 Supine Ring Rows x 10 reps @ 2111<\/span><\/p>\n

\n

Fitness Workout<\/strong>
\nThree rounds for time of:
\nRow 500 Meters
\n24 Russian Kettlebell Swings (heavy)
\n12 Box Jumps 20\u2033<\/p>\n

Performance, Ninja<\/strong>
\n1.
\n\u201cLast Man Standing\u201d
\nThe goal in this workout is to remain working for as long as possible\u2026to be the last man\/woman standing.
\nOn the minute, every minute, perform the following \u2013 once you fail at a certain movement, move immediately to the next (starting with the next minute interval):<\/p>\n

Performance: 6\/4 Muscle-Ups
\nNinja: 8\/6 Muscle-Ups
\n\u2014\u2014\u2013
\nPicking up on the one minute segment you would have been starting your next round of muscle-ups.
\nFront Squat x 1 rep<\/p>\n

Performance:
\n(start with 185\/135# on the barbell; males add 20#, and females 10# every minute)
\nNinja:
\n(start with 225\/155# on the barbell; males add 20#, and females 10# every minute)
\n\u2014\u2014\u2013
\nPicking up on the one minute segment that you would have been starting your next round of front squats\u2026<\/p>\n

Performance:
\n20 Wall Ball Shots 20\/14#
\nNinja:
\n20 Wall Ball Shots 30\/20#
\nIf you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
\n\u2014\u2014\u2013
\nPicking up on the minute you would have been starting your next set of wall ball shots\u2026<\/p>\n

Performance:
\n8\/6 Strict Handstand Push-Ups
\nNinja:
\n10\/8 Strict Handstand Push-Ups
\nIf you cannot complete all 10\/8 \u2013 8\/6 Strict HSPUs within the designated minute, your workout is over.<\/p>\n

2.
\nThree sets for times of:
\nRow 500 Meters
\nRest 3 minutes
\nNote times for each set.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Fitness Strength Every 90 seconds, for 18 minutes (4 sets): Station 1 \u2013 Barbell Hip Thrusts x 8 reps @ 21X1 Station 2 \u2013 Tempo Push-Ups x 15 reps @ 1111 Station 2 \u2013 Supine Ring Rows x 10 reps @ 2111 Fitness Workout Three rounds for time of: Row 500 Meters 24 Russian Kettlebell […]<\/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-1100","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nFriday080416 - 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\/friday080416\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Friday080416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Fitness Strength Every 90 seconds, for 18 minutes (4 sets): Station 1 \u2013 Barbell Hip Thrusts x 8 reps @ 21X1 Station 2 \u2013 Tempo Push-Ups x 15 reps @ 1111 Station 2 \u2013 Supine Ring Rows x 10 reps @ 2111 Fitness Workout Three rounds for time of: Row 500 Meters 24 Russian Kettlebell […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday080416\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-07T15:46:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-04-19T17:10:07+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC7765.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"801\" \/>\n<meta name=\"twitter:card\" content=\"summary\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\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\/friday080416\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC7765.jpg\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/04\/DSC7765.jpg\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday080416\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/friday080416\/\",\"name\":\"Friday080416 - 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