{"id":12224,"date":"2025-05-28T17:50:33","date_gmt":"2025-05-29T00:50:33","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12224"},"modified":"2025-05-28T17:50:33","modified_gmt":"2025-05-29T00:50:33","slug":"2025-05-28","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/05\/28\/2025-05-28\/","title":{"rendered":"2025-05-28"},"content":{"rendered":"<p>Warm-up<br \/>\n500m row<br \/>\n10 air squats<br \/>\n10 banded pull aparts<br \/>\n10 push-ups<br \/>\n10 pass throughs<br \/>\n10 samson<\/p>\n<p>Strength<br \/>\nfront squats<br \/>\n3 x 5 (115#, 125#, 135#)<\/p>\n<p>Conditioning \/ WOD<br \/>\n10 min AMRAP<br \/>\n5 kb swings (1.5 pd)<br \/>\n5 db thrusters (35# db)<br \/>\n5 cal row\/bike (bike)<\/p>\n<p>Total: 6 rounds + 3 calories (completed 7 rounds at 11:10)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 500m row 10 air squats 10 banded pull aparts 10 push-ups 10 pass throughs 10 samson Strength front squats 3 x 5 (115#, 125#, 135#) Conditioning \/ WOD 10 min AMRAP 5 kb swings (1.5 pd) 5 db thrusters (35# db) 5 cal row\/bike (bike) Total: 6 rounds + &#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],"tags":[5,4,16],"class_list":["post-12224","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\/12224","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=12224"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12224\/revisions"}],"predecessor-version":[{"id":12225,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12224\/revisions\/12225"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12224"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12224"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12224"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}