{"id":12484,"date":"2025-09-24T18:30:26","date_gmt":"2025-09-25T01:30:26","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12484"},"modified":"2025-09-25T17:36:17","modified_gmt":"2025-09-26T00:36:17","slug":"2025-09-24","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/09\/24\/2025-09-24\/","title":{"rendered":"2025-09-24"},"content":{"rendered":"<p>Warm-up<br \/>\n2 min echo bike<br \/>\n3 rounds<br \/>\n10 pass throughs<br \/>\n10 good mornings<br \/>\n10 knee hugs<br \/>\n10 air squats<br \/>\n10 butt kicks<br \/>\n10 pull aparts<\/p>\n<p>WOD<br \/>\nCircuit 1<br \/>\n3 rounds<br \/>\n12 goblet squats (40#)<br \/>\n12 bent over rows (35#)<br \/>\n12 shoulder taps each side<br \/>\nrest for 60 seconds<\/p>\n<p>Circuit 2<br \/>\n3 rounds<br \/>\n12 db deadlifts (40#)<br \/>\n12 floor chest press (40#)<br \/>\nrest for 60 seconds<\/p>\n<p>Circuit 3<br \/>\n3 rounds<br \/>\n30 seconds each<br \/>\n1: reverse lunge press (20#)<br \/>\n2: standing curl and press (20#)<br \/>\n3: pop downs<br \/>\n4: 30 sec rest<\/p>\n<p>Total: Each round: 6 reverse lunges, 5 curl and press, 16 pop downs<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 2 min echo bike 3 rounds 10 pass throughs 10 good mornings 10 knee hugs 10 air squats 10 butt kicks 10 pull aparts WOD Circuit 1 3 rounds 12 goblet squats (40#) 12 bent over rows (35#) 12 shoulder taps each side rest for 60 seconds Circuit 2 &#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-12484","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\/12484","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=12484"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12484\/revisions"}],"predecessor-version":[{"id":12485,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12484\/revisions\/12485"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12484"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12484"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12484"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}