{"id":12726,"date":"2026-01-13T18:06:43","date_gmt":"2026-01-14T02:06:43","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12726"},"modified":"2026-01-13T17:11:14","modified_gmt":"2026-01-14T01:11:14","slug":"2026-01-13","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/01\/13\/2026-01-13\/","title":{"rendered":"2026-01-13"},"content":{"rendered":"<p>Warm-up<br \/>\n3 rounds<br \/>\n10 cossack squats<br \/>\n10 scapula pull-ups<br \/>\n10 banded good mornings<br \/>\n10 arm circles<br \/>\n20 second dead hang<\/p>\n<p>Strength<br \/>\n5 rounds x 3 reps deadlift (80% of 1 rep max &#8211; ~280#)<br \/>\n1 set at 235#<br \/>\n4 sets at 275#<\/p>\n<p>WOD<br \/>\n5 rounds x 3 min each<br \/>\n400m row<br \/>\n8-12 strict pull-ups alternate with 25 push-ups<\/p>\n<p>Total: 2000m row (4 pull-ups, 25 push-ups, 4 pull-ups, 25 push-ups, 4 pull-ups)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 3 rounds 10 cossack squats 10 scapula pull-ups 10 banded good mornings 10 arm circles 20 second dead hang Strength 5 rounds x 3 reps deadlift (80% of 1 rep max &#8211; ~280#) 1 set at 235# 4 sets at 275# WOD 5 rounds x 3 min each 400m &#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":[5,4,16],"class_list":["post-12726","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12726","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=12726"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12726\/revisions"}],"predecessor-version":[{"id":12727,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12726\/revisions\/12727"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12726"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12726"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12726"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}