{"id":11794,"date":"2024-11-17T11:54:00","date_gmt":"2024-11-17T19:54:00","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=11794"},"modified":"2024-11-22T08:02:41","modified_gmt":"2024-11-22T16:02:41","slug":"2024-11-17","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2024\/11\/17\/2024-11-17\/","title":{"rendered":"2024-11-17"},"content":{"rendered":"\n<p>3.4 mile walk w\/ Kat<\/p>\n\n\n\n<p>Time: 54:59 (16:10 average pace per mile, 451 calories, 96 bpm)<\/p>\n\n\n\n<p>Strength<\/p>\n\n\n\n<p>Back squats<br>10 x 115<br>10 x 145<br>10 x 155<\/p>\n\n\n\n<p>GHD<br>3 x 10<\/p>\n\n\n\n<p>Planks<br>3 rounds 30 seconds each center, left and right sides<\/p>\n\n\n\n<p>3 rounds ultimate core 30 seconds of each:<br>mountain climbers<br>bird dogs<br>russian twists<br>bicycles<\/p>\n\n\n\n<p>Curls<br>3 sets of 10 x 25#<\/p>\n\n\n\n<p>Time: 33:48<\/p>\n","protected":false},"excerpt":{"rendered":"<p>3.4 mile walk w\/ Kat Time: 54:59 (16:10 average pace per mile, 451 calories, 96 bpm) Strength Back squats10 x 11510 x 14510 x 155 GHD3 x 10 Planks3 rounds 30 seconds each center, left and right sides 3 rounds ultimate core 30 seconds of each:mountain climbersbird dogsrussian twistsbicycles Curls3 &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,11],"tags":[10,5,4,16],"class_list":["post-11794","post","type-post","status-publish","format-standard","hentry","category-crossfit","category-other","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11794","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=11794"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11794\/revisions"}],"predecessor-version":[{"id":11798,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/11794\/revisions\/11798"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=11794"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=11794"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=11794"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}