{"id":1411,"date":"2016-06-27T01:36:28","date_gmt":"2016-06-26T15:36:28","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=1411"},"modified":"2016-06-26T18:42:28","modified_gmt":"2016-06-26T08:42:28","slug":"monday270616","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/monday270616\/","title":{"rendered":"Monday270616"},"content":{"rendered":"

\"joshwod\"<\/p>\n

“JOSH” will be today\u2019s WOD in all classes. If you ever trained with JOSH and think you would like to give this ago, you are most welcome to come down. Everyone is also welcome to come down and watch during any class today.<\/p>\n

“JOSH”. In memory of our mate Josh who lost his battle with leukaemia on February 10th, 2016.
\nJosh leaves behind his wife Megan, daughter Charlotte and Son Patrick.<\/span><\/p>\n

\n

Josh Loved back squats, every opportunity he had, he was sure to be found under the bar doing what he loved.
\nMobility was not one of Josh’s strong points, a self-confessed “tin man” when it came to mobility. He loved getting upside down and doing some handstand push ups even though his mobility sometimes held him back from getting where he wanted to be. During his football playing days he would often find himself on the rower and came to love doing 300m intervals.<\/p>\n

This workout embodies those movements Josh loved doing while surrounded by his extended family at @nepeancrossfit<\/p>\n

Fitness, Performance, Ninja<\/strong>
\nSkill<\/strong>
\nHandstand Push Ups<\/p>\n

Fitness, Performance, Ninja<\/strong>
\nStrength<\/strong>
\nEvery minute on the minute for 10 minutes
\nOdd: 1-3 Strict Handstand Push ups
\n(Ninja\u2019s 6\/4\u201d Deficit)
\nEven: 3-5 Back Squats ascending<\/p>\n

Fitness, Performance, Ninja Workout:<\/strong>
\n\u201cJosh\u201d
\n5 rounds for time of:
\n5 Back Squats
\n10 Strict Handstand Push ups
\n300m Row
\nFitness: 155\/115#
\nPerformance: 185\/135#
\nNinja: 225\/155#<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

“JOSH” will be today\u2019s WOD in all classes. If you ever trained with JOSH and think you would like to give this ago, you are most welcome to come down. Everyone is also welcome to come down and watch during any class today. “JOSH”. In memory of our mate Josh who lost his battle with […]<\/p>\n","protected":false},"author":2,"featured_media":1412,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1411","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-and-news"],"yoast_head":"\nMonday270616 - 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\/monday270616\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Monday270616 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"“JOSH” will be today\u2019s WOD in all classes. If you ever trained with JOSH and think you would like to give this ago, you are most welcome to come down. Everyone is also welcome to come down and watch during any class today. “JOSH”. 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