{"id":12191,"date":"2025-05-16T18:45:55","date_gmt":"2025-05-17T01:45:55","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12191"},"modified":"2025-05-16T18:45:55","modified_gmt":"2025-05-17T01:45:55","slug":"2025-05-16","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/05\/16\/2025-05-16\/","title":{"rendered":"2025-05-16"},"content":{"rendered":"<p>Warm-up<br \/>\n400m run<br \/>\n10 good mornings<br \/>\n10 pass throughs<br \/>\n10 samson stretch<br \/>\n10 squat to extension<\/p>\n<p>Strength<br \/>\n3 x 10 barbell row<br \/>\n3 x 100m farmer carry (44# kettle bells)<\/p>\n<p>WOD<br \/>\n21 &#8211; 15 &#8211; 9<br \/>\ndeadlifts (185#)<br \/>\nwall balls<br \/>\npush-ups<\/p>\n<p>Time: 11:08<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 400m run 10 good mornings 10 pass throughs 10 samson stretch 10 squat to extension Strength 3 x 10 barbell row 3 x 100m farmer carry (44# kettle bells) WOD 21 &#8211; 15 &#8211; 9 deadlifts (185#) wall balls push-ups Time: 11:08<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5,4,16],"class_list":["post-12191","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\/12191","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=12191"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12191\/revisions"}],"predecessor-version":[{"id":12192,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12191\/revisions\/12192"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}