{"id":12313,"date":"2025-07-08T18:19:09","date_gmt":"2025-07-09T01:19:09","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12313"},"modified":"2025-07-08T14:24:00","modified_gmt":"2025-07-08T21:24:00","slug":"2025-07-08","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/07\/08\/2025-07-08\/","title":{"rendered":"2025-07-08"},"content":{"rendered":"<p>Warm-up<br \/>\n2 min echo bike<br \/>\n10 kong squats<br \/>\n10 pass throughs<br \/>\n10 perfect stretch<br \/>\n5 walkout to push-up<br \/>\n10 jump squats<\/p>\n<p>Strength<br \/>\n4 x 5 back squats (135, 185, 205, 205)<br \/>\n3 x 12 per leg lunges w\/ 20# db each arm<br \/>\n2 x wall sit for max time (22 seconds, 30 seconds)<\/p>\n<p>WOD w\/ Kat and Grant<br \/>\n15 squats<br \/>\n10 box jumps<br \/>\n200m farmer carry<\/p>\n<p>Time: 10:02 (25# db each arm)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 2 min echo bike 10 kong squats 10 pass throughs 10 perfect stretch 5 walkout to push-up 10 jump squats Strength 4 x 5 back squats (135, 185, 205, 205) 3 x 12 per leg lunges w\/ 20# db each arm 2 x wall sit for max time (22 &#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-12313","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\/12313","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=12313"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12313\/revisions"}],"predecessor-version":[{"id":12314,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12313\/revisions\/12314"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12313"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12313"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12313"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}