{"id":12433,"date":"2025-08-30T19:38:21","date_gmt":"2025-08-31T02:38:21","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12433"},"modified":"2025-09-01T19:54:09","modified_gmt":"2025-09-02T02:54:09","slug":"2025-08-30","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/08\/30\/2025-08-30\/","title":{"rendered":"2025-08-30"},"content":{"rendered":"<p>WOD<\/p>\n<p>3 rounds of each circuit<\/p>\n<p>Circuit 1<br \/>\n12 db rows (35\/25)<br \/>\n12 lunges (30\/20)<br \/>\n12 db bench press (40\/25)<br \/>\n60 sec side planks<\/p>\n<p>Circuit 2<br \/>\n12 db sumo squats (35\/20)<br \/>\n12 lateral raises (10\/8)<br \/>\n12 shoulder press (30 then 25 \/ 15)<br \/>\n60 sec side planks<\/p>\n<p>Circuit 3<br \/>\n8 reverse lunge to curls (20\/15)<br \/>\n8 front raises (10\/8)<br \/>\n12 tricep extension (35\/25)<br \/>\n60 sec plank \/ 12 side bends per side (30#)<\/p>\n<p>Time: 51:58<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD 3 rounds of each circuit Circuit 1 12 db rows (35\/25) 12 lunges (30\/20) 12 db bench press (40\/25) 60 sec side planks Circuit 2 12 db sumo squats (35\/20) 12 lateral raises (10\/8) 12 shoulder press (30 then 25 \/ 15) 60 sec side planks Circuit 3 8 &#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-12433","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\/12433","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=12433"}],"version-history":[{"count":3,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12433\/revisions"}],"predecessor-version":[{"id":12436,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12433\/revisions\/12436"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}