{"id":1134,"date":"2016-04-20T01:00:58","date_gmt":"2016-04-19T15:00:58","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1134"},"modified":"2016-04-20T02:57:17","modified_gmt":"2016-04-19T16:57:17","slug":"1134-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1134-2\/","title":{"rendered":"Wednesday200416"},"content":{"rendered":"

\"murph7\"Photo: “Murph”. Rochelle and Craig’s new addition to the Seabury family. Photo taken by Alice King.<\/em><\/p>\n

News:<\/strong>
\nOn Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards the Barbells for Boobs charity. It will be payable on the day.
\nThis will be the only class for the day.<\/p>\n

\n

Skill<\/strong>
\nMuscle Up
\nHandstands<\/p>\n

Fitness, Performance, Ninja Gymnastics<\/strong>
\nAccumulate 15-20 Freestanding Kick-Ups to Handstand
\n(hold for 1 second in the handstand, but goal is to get comfortable finding balance point. If you are unable to kick up to handstand, use a spotter or perform 15-20 wall walks)
\nfollowed by\u2026<\/p>\n

Three sets of:
\n30 seconds of Nose-to-Wall Handstand Hold
\nRest 60-90 seconds
\nGet into position via wall-walk, cartwheel or backward handstand walk.
\nfollowed by\u2026<\/p>\n

Five sets of:
\nWall-to-Freestanding Handstand Hold x Max Hold
\nRest as needed
\nPlace your hands close to the wall on the floor, kick up, and then use your fingers and body positioning to pull away from the wall into a freestanding handstand hold. If you are unable to walk away from the wall in a handstand position, practice wall runs or shifting your weight from hand to hand in the nose to wall position<\/p>\n

Fitness Workout<\/strong>
\nComplete as many rounds and reps as possible in 18 minutes of:
\n10 Ring or Stationary Dips
\n15 Kettlebell Swings
\n20 Box Step-Ups with Dumbbells<\/p>\n

Performance, Ninja Workout<\/strong>
\n\u201cMamba\u201d
\nComplete as many rounds and reps as possible in 18 minutes of:
\n5 Ring Muscle-Ups
\n8 Power Cleans 185\/125#
\n24 Box Jumps 30\u2033\/24\u2033
\n\u201cMamba\u201d celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Photo: “Murph”. Rochelle and Craig’s new addition to the Seabury family. Photo taken by Alice King. News: On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. The cost for entry is $25 which will go towards […]<\/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-1134","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday200416 - 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\/1134-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday200416 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Photo: “Murph”. Rochelle and Craig’s new addition to the Seabury family. Photo taken by Alice King. News: On Anzac Day, this coming Monday, 25th April There will be an event going on at Nepean CrossFit call Barbells for Boobs. It will start at 8am sharp. 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