{"id":12309,"date":"2025-07-06T17:16:03","date_gmt":"2025-07-07T00:16:03","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12309"},"modified":"2025-07-06T17:16:03","modified_gmt":"2025-07-07T00:16:03","slug":"2025-07-06","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/07\/06\/2025-07-06\/","title":{"rendered":"2025-07-06"},"content":{"rendered":"<p>2.07 mile walk w\/ Kat<\/p>\n<p>Time: 35:12 (16:58 average pace per mile, 276 calories, 89 bpm)<\/p>\n<p>Strength<br \/>\n4 x 5 bench press (115, 115, 135, 155)<br \/>\n3 x 10 db strict press (30)<br \/>\n3 x 30 push-up hold (bottom position)<\/p>\n<p>WOD<br \/>\n3 rounds<br \/>\n10 hr push-ups<br \/>\n15 kb swings<br \/>\n200m run<\/p>\n<p>Time: 6:21 (regular push-ups, 53# kb)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>2.07 mile walk w\/ Kat Time: 35:12 (16:58 average pace per mile, 276 calories, 89 bpm) Strength 4 x 5 bench press (115, 115, 135, 155) 3 x 10 db strict press (30) 3 x 30 push-up hold (bottom position) WOD 3 rounds 10 hr push-ups 15 kb swings 200m &#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-12309","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\/12309","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=12309"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12309\/revisions"}],"predecessor-version":[{"id":12310,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12309\/revisions\/12310"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}