{"id":12239,"date":"2025-06-05T19:45:48","date_gmt":"2025-06-06T02:45:48","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12239"},"modified":"2025-06-07T09:50:49","modified_gmt":"2025-06-07T16:50:49","slug":"2025-06-05","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/06\/05\/2025-06-05\/","title":{"rendered":"2025-06-05"},"content":{"rendered":"<p>Warm-up<br \/>\nthread the needle<br \/>\nbanded face pulls<br \/>\nbanded overhead squats<br \/>\njumping jacks<\/p>\n<p>Strength<br \/>\n4 x 8 db bend press (40#)<\/p>\n<p>Conditioning \/ WOD<br \/>\n20 min AMRAP w\/ partner (with Ethan)<br \/>\n200m run together<br \/>\n20 wall balls (10 each)<br \/>\n16 push-ups (8 each)<br \/>\n10 pull-ups (5 each)<\/p>\n<p>Total: 6 rounds + 10 wall balls (completed 7 rounds at 21:00)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up thread the needle banded face pulls banded overhead squats jumping jacks Strength 4 x 8 db bend press (40#) Conditioning \/ WOD 20 min AMRAP w\/ partner (with Ethan) 200m run together 20 wall balls (10 each) 16 push-ups (8 each) 10 pull-ups (5 each) 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-12239","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\/12239","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=12239"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12239\/revisions"}],"predecessor-version":[{"id":12240,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12239\/revisions\/12240"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12239"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12239"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12239"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}