{"id":2292,"date":"2016-12-06T01:39:57","date_gmt":"2016-12-05T14:39:57","guid":{"rendered":"http:\/\/nepeancrossfit.com.au\/?p=2292"},"modified":"2016-12-04T19:43:56","modified_gmt":"2016-12-04T08:43:56","slug":"tuesday061216","status":"publish","type":"post","link":"https:\/\/cp-wc21.syd02.ds.network\/~nepeancr\/tuesday061216\/","title":{"rendered":"Tuesday061216"},"content":{"rendered":"

\"dsp-ninjawars2016-2293\"<\/p>\n

News:<\/strong>
\nNepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot.<\/p>\n

Fitness, Performance Gymnastics<\/strong>
\nSpend 15-20 minutes on the following:
\n10 Ring Dips
\n9 Bar Taps (go for height)
\n8 Pistols (scale-SL squats) (each)
\n7 Hollow Rocks
\n:60 second Bar Hang (L-sit\/tuck if possible)
\n5 Strict HSPU (scale-:20sec handstand hold)
\n4 Deck Squats (scale- :20sec Hollow Hold)
\n3 Wall Walks
\n2min Plank
\n1 Cartwheel (1each direction)<\/span><\/p>\n

\n

Fitness, Performance Workout<\/strong>
\n12 minute AMRAP:
\n4 Toes to bar
\n8 Push Press 95\/65#
\n16 Box Jumps 20\/24\u201d
\n32 Double unders<\/p>\n

Post Work<\/strong>
\nStretch and Roll<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

News: Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot. Fitness, Performance Gymnastics Spend 15-20 minutes on the following: 10 Ring Dips 9 Bar Taps (go for height) 8 Pistols (scale-SL squats) (each) 7 Hollow Rocks :60 second Bar Hang […]<\/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-2292","post","type-post","status-publish","format-standard","hentry","category-workouts-and-news"],"yoast_head":"\nTuesday061216 - 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\/tuesday061216\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tuesday061216 - Nepean Crossfit\" \/>\n<meta property=\"og:description\" content=\"News: Nepean CrossFit Christmas Party is booked for 23rd December at Outback Steakhouse. Please pay your $40 at the front counter to secure your spot. 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