{"id":12704,"date":"2026-01-03T14:26:45","date_gmt":"2026-01-03T22:26:45","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12704"},"modified":"2026-01-03T14:28:30","modified_gmt":"2026-01-03T22:28:30","slug":"2026-01-03","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/01\/03\/2026-01-03\/","title":{"rendered":"2026-01-03"},"content":{"rendered":"<p>Warm-up<br \/>\n2 rounds<br \/>\n500m row<br \/>\n25 push-ups<\/p>\n<p>Crossfit Total<br \/>\n1 rep max Back Squat<br \/>\n1 rep max Shoulder press<br \/>\n1 rep max Deadlift<br \/>\n*3 lifts per movement<\/p>\n<p>Total: 335 dl, 225 bs, 125 sp = 685<br \/>\n*previously <a href=\"https:\/\/dontlookhere.com\/crossfit\/2014\/04\/21\/2014-04-21\/\" target=\"_blank\" rel=\"noopener\">2014-04-21<\/a> where I have pr.<\/p>\n<p>WOD<br \/>\n&#8220;Annie&#8221; w\/ some variation<br \/>\n50 &#8211; 40 &#8211; 30 &#8211; 20 &#8211; 10<br \/>\ndouble unders<br \/>\noblique side bends each side (44# kb)<br \/>\n5 push press after each round (75#)<\/p>\n<p>Time: 15:20 (50 sit-ups on first round and then switched to oblique side bends due do an ab cramp)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 2 rounds 500m row 25 push-ups Crossfit Total 1 rep max Back Squat 1 rep max Shoulder press 1 rep max Deadlift *3 lifts per movement Total: 335 dl, 225 bs, 125 sp = 685 *previously 2014-04-21 where I have pr. WOD &#8220;Annie&#8221; w\/ some variation 50 &#8211; 40 &#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-12704","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\/12704","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=12704"}],"version-history":[{"count":2,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12704\/revisions"}],"predecessor-version":[{"id":12706,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12704\/revisions\/12706"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}