{"id":12397,"date":"2025-08-16T22:55:38","date_gmt":"2025-08-17T05:55:38","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12397"},"modified":"2025-08-16T22:56:29","modified_gmt":"2025-08-17T05:56:29","slug":"2025-08-16","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/08\/16\/2025-08-16\/","title":{"rendered":"2025-08-16"},"content":{"rendered":"<p>WOD<\/p>\n<p>15 min Dice w\/ Kat<\/p>\n<p>5 reps for each movement<\/p>\n<p>1 &#8211; box jump \/ step up (24\/20)<br \/>\n2 &#8211; hang power cleans (95\/65)<br \/>\n3 &#8211; kb swings (44\/35)<br \/>\n4 &#8211; lunges per leg<br \/>\n5 &#8211; sit-ups (10 weighted or GHD \/ 5 atomic)<br \/>\n6 &#8211; kb side bends (44\/35)<\/p>\n<p>Total: 2, 4, 8, 7, 5, 4 (rounded up each movement after time expired)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD 15 min Dice w\/ Kat 5 reps for each movement 1 &#8211; box jump \/ step up (24\/20) 2 &#8211; hang power cleans (95\/65) 3 &#8211; kb swings (44\/35) 4 &#8211; lunges per leg 5 &#8211; sit-ups (10 weighted or GHD \/ 5 atomic) 6 &#8211; kb side bends &#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-12397","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\/12397","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=12397"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12397\/revisions"}],"predecessor-version":[{"id":12399,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12397\/revisions\/12399"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}