{"id":1229,"date":"2016-05-04T01:54:55","date_gmt":"2016-05-03T15:54:55","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1229"},"modified":"2016-05-03T17:12:37","modified_gmt":"2016-05-03T07:12:37","slug":"1229-2","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1229-2\/","title":{"rendered":"Wednesday040516"},"content":{"rendered":"

\"BAFFF<\/p>\n

Rochelle and Dani<\/em><\/p>\n

News:<\/strong>
\nBring a friend for free is this Thursday.<\/p>\n

\n

Fitness, Performance, Ninja Gymnastics<\/strong>
\n10-12 Freestanding Kick-Ups to Handstand with Max Hold
\n(hold for as long as possible without walking \u2013 if your hands move, terminate that set)
\nfollowed by\u2026<\/p>\n

Three sets of:
\n45 seconds of Nose-to-Wall Handstand Hold
\nRest 60-90 seconds
\nGet into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
\nfollowed by\u2026<\/p>\n

One set of:
\n10 Wall Climbs
\n(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down \u2013 focus on keeping positions, not speed)<\/p>\n

Fitness, Performance, Ninja Workout<\/strong>
\nEvery 4 minutes, for 24 minutes
\n(6 sets), for times:
\nRun 400 Meters
\n10-12 Burpee Box Jump-Overs 24\u2033\/20\u2033<\/p>\n

Fitness, Performance Mobility<\/strong>
\n10-15 Minutes of Focused Mobility Work \u2013 identify greatest areas of need and work with coaches on mobility work that will best address those areas.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Rochelle and Dani News: Bring a friend for free is this Thursday. Fitness, Performance, Ninja Gymnastics 10-12 Freestanding Kick-Ups to Handstand with Max Hold (hold for as long as possible without walking \u2013 if your hands move, terminate that set) followed by\u2026 Three sets of: 45 seconds of Nose-to-Wall Handstand Hold Rest 60-90 seconds Get […]<\/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-1229","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday040516 - 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\/1229-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday040516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"Rochelle and Dani News: Bring a friend for free is this Thursday. Fitness, Performance, Ninja Gymnastics 10-12 Freestanding Kick-Ups to Handstand with Max Hold (hold for as long as possible without walking \u2013 if your hands move, terminate that set) followed by\u2026 Three sets of: 45 seconds of Nose-to-Wall Handstand Hold Rest 60-90 seconds Get […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1229-2\/\" \/>\n<meta property=\"og:site_name\" content=\"Nepean Crossfit\" \/>\n<meta property=\"article:published_time\" content=\"2016-05-03T15:54:55+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2016-05-03T07:12:37+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/BAFFF-3.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1035\" \/>\n\t<meta property=\"og:image:height\" content=\"691\" \/>\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\/1229-2\/#primaryimage\",\"inLanguage\":\"en-AU\",\"url\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/BAFFF-3.png\",\"contentUrl\":\"http:\/\/nepeancrossfit.com.au\/wp-content\/uploads\/2016\/05\/BAFFF-3.png\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1229-2\/#webpage\",\"url\":\"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/1229-2\/\",\"name\":\"Wednesday040516 - 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