{"id":11780,"date":"2024-11-12T18:20:00","date_gmt":"2024-11-13T02:20:00","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11780"},"modified":"2024-11-12T11:22:11","modified_gmt":"2024-11-12T19:22:11","slug":"2024-11-12","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2024\/11\/12\/2024-11-12\/","title":{"rendered":"2024-11-12"},"content":{"rendered":"\n<p>Warm-up<\/p>\n\n\n\n<p>3 x 10 db spider curls (15#)<\/p>\n\n\n\n<p>3 x 10 db bench rows (30#)<\/p>\n\n\n\n<p>WOD<\/p>\n\n\n\n<p>Conditioning:&nbsp;<\/p>\n\n\n\n<p>7 Rounds For Time:&nbsp;<\/p>\n\n\n\n<p>5 C&amp;J&nbsp;<\/p>\n\n\n\n<p>5 Box Jumps (30\u201d,24\u201d)<\/p>\n\n\n\n<p>100 M Sprint&nbsp;<\/p>\n\n\n\n<p>RX (135,95)<\/p>\n\n\n\n<p>Time: 14:46 (115#, 24\u201d)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 3 x 10 db spider curls (15#) 3 x 10 db bench rows (30#) WOD Conditioning:&nbsp; 7 Rounds For Time:&nbsp; 5 C&amp;J&nbsp; 5 Box Jumps (30\u201d,24\u201d) 100 M Sprint&nbsp; RX (135,95) Time: 14:46 (115#, 24\u201d)<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5,4,16],"class_list":["post-11780","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11780","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=11780"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11780\/revisions"}],"predecessor-version":[{"id":11781,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11780\/revisions\/11781"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11780"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}