{"id":12638,"date":"2025-12-01T19:11:38","date_gmt":"2025-12-02T03:11:38","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12638"},"modified":"2025-12-04T19:15:37","modified_gmt":"2025-12-05T03:15:37","slug":"2025-12-01","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2025\/12\/01\/2025-12-01\/","title":{"rendered":"2025-12-01"},"content":{"rendered":"<p>WOD &#8220;Birthday Workout&#8221;<\/p>\n<p>1 + 2 rounds (3 total)<br \/>\n1 100m run<br \/>\n9 back squats (135#)<br \/>\n7 box jumps (24&#8243;)<br \/>\n2 push presses (135#)<br \/>\n5 atomic sit-ups (25#)<br \/>\n3 strict pull-up<br \/>\n12 cal echo bike<\/p>\n<p>Time: 16:00 (first round 15# plate atomic sit-ups)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD &#8220;Birthday Workout&#8221; 1 + 2 rounds (3 total) 1 100m run 9 back squats (135#) 7 box jumps (24&#8243;) 2 push presses (135#) 5 atomic sit-ups (25#) 3 strict pull-up 12 cal echo bike Time: 16:00 (first round 15# plate atomic sit-ups)<\/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-12638","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\/12638","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=12638"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12638\/revisions"}],"predecessor-version":[{"id":12639,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12638\/revisions\/12639"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12638"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12638"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}