{"id":12616,"date":"2025-11-25T19:18:00","date_gmt":"2025-11-26T03:18:00","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12616"},"modified":"2025-11-25T19:18:00","modified_gmt":"2025-11-26T03:18:00","slug":"2025-11-25","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/11\/25\/2025-11-25\/","title":{"rendered":"2025-11-25"},"content":{"rendered":"<p>Strength<br \/>\n3 x 12<br \/>\nreverse fly<br \/>\nalt front raise<br \/>\ntri extension<br \/>\nhammer to reg curl<br \/>\nalt row<br \/>\nalt strict press<br \/>\nmixed weights from 15# &#8211; 25# db<\/p>\n<p>WOD<br \/>\n15 min AMRAP<br \/>\n10 deadlifts (155#)<br \/>\n50ft farmer carry (44# kb each arm)<br \/>\n15 ab mat sit-ups<br \/>\n5 over the bar burpees<\/p>\n<p>Total: 5 rounds (one round 50m farmer carry)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength 3 x 12 reverse fly alt front raise tri extension hammer to reg curl alt row alt strict press mixed weights from 15# &#8211; 25# db WOD 15 min AMRAP 10 deadlifts (155#) 50ft farmer carry (44# kb each arm) 15 ab mat sit-ups 5 over the bar burpees &#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-12616","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\/12616","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=12616"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12616\/revisions"}],"predecessor-version":[{"id":12617,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12616\/revisions\/12617"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}