{"id":12264,"date":"2025-06-16T18:49:37","date_gmt":"2025-06-17T01:49:37","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12264"},"modified":"2025-06-16T16:53:24","modified_gmt":"2025-06-16T23:53:24","slug":"2025-06-16","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/06\/16\/2025-06-16\/","title":{"rendered":"2025-06-16"},"content":{"rendered":"<p>Warm-up<br \/>\n500m row<br \/>\nstretching<\/p>\n<p>Strength<br \/>\nDeadlifts<br \/>\n5 x 5 70% max (215#)<br \/>\nSuperset w\/ inverted rows<br \/>\n5 x 10<\/p>\n<p>Conditioning WOD<br \/>\n10 min EMOM<br \/>\n1: 8 kb swings (53#) and 8 lunges<br \/>\n2: 8 pull-ups or ring rows and 8 sit-ups<\/p>\n<p>Total: 215# for the deadlifts and 3 rounds of pull-ups \/ 2 rounds of ring rows for WOD<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 500m row stretching Strength Deadlifts 5 x 5 70% max (215#) Superset w\/ inverted rows 5 x 10 Conditioning WOD 10 min EMOM 1: 8 kb swings (53#) and 8 lunges 2: 8 pull-ups or ring rows and 8 sit-ups Total: 215# for the deadlifts and 3 rounds of &#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":[10,5,4,16],"class_list":["post-12264","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-abs","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12264","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=12264"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12264\/revisions"}],"predecessor-version":[{"id":12265,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12264\/revisions\/12265"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}