{"id":12371,"date":"2025-08-04T18:14:05","date_gmt":"2025-08-05T01:14:05","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12371"},"modified":"2025-08-04T17:18:26","modified_gmt":"2025-08-05T00:18:26","slug":"2025-08-04","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/08\/04\/2025-08-04\/","title":{"rendered":"2025-08-04"},"content":{"rendered":"<p>Warm-up<br \/>\n500m row<br \/>\n10 pass throughs<br \/>\n10 good mornings<br \/>\n10 rotations<br \/>\n10 banded pull aparts<br \/>\n10 down and up dog<br \/>\n10 cossack squats<\/p>\n<p>Strength<br \/>\n10 &#8211; 8 &#8211; 6 &#8211; 3 &#8211; 6 &#8211; 8 &#8211; 10<br \/>\nbuilt then decrease weight (95, 115, 135, 165)<br \/>\nbench press<\/p>\n<p>WOD<br \/>\n21 &#8211; 18 &#8211; 15 &#8211; 12<br \/>\ndb thruster<br \/>\nball slams<br \/>\n25 double unders after each round<\/p>\n<p>Time: 12:38 (25# db, 20# slam ball)<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 500m row 10 pass throughs 10 good mornings 10 rotations 10 banded pull aparts 10 down and up dog 10 cossack squats Strength 10 &#8211; 8 &#8211; 6 &#8211; 3 &#8211; 6 &#8211; 8 &#8211; 10 built then decrease weight (95, 115, 135, 165) bench press WOD 21 &#8211; &#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-12371","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\/12371","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=12371"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12371\/revisions"}],"predecessor-version":[{"id":12372,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12371\/revisions\/12372"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12371"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12371"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12371"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}