{"id":1246,"date":"2016-05-11T01:43:02","date_gmt":"2016-05-10T15:43:02","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1246"},"modified":"2016-05-10T14:43:18","modified_gmt":"2016-05-10T04:43:18","slug":"wednesday110516","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/wednesday110516\/","title":{"rendered":"Wednesday110516"},"content":{"rendered":"

\"games-logo-1170x822\"<\/p>\n

News:<\/strong>
\nThe Gym will be closed for the CrossFit Regionals this weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!!<\/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
\nFor perfect positioning:
\n10 Wall Walk + Handstand Walk<\/p>\n

Fitness, Performance, Ninja Workout<\/strong>
\nThree rounds for time
\n30 Kettlebell Swings 32\/24kg
\n30 Burpees
\n30 Toes-to-Bar<\/p>\n

Fitness, Performance Core<\/strong>
\nTwo sets of:
\nHawaiian Squat x 90 seconds each side
\nProne Plank x 60 seconds<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: The Gym will be closed for the CrossFit Regionals this weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! 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 […]<\/p>\n","protected":false},"author":2,"featured_media":1238,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1246","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nWednesday110516 - 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\/wednesday110516\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Wednesday110516 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: The Gym will be closed for the CrossFit Regionals this weekend. 14-15th May. Please come along to support our Coach Courtney Fitzharris rip shit up!! 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