{"id":12747,"date":"2026-01-22T18:39:35","date_gmt":"2026-01-23T02:39:35","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12747"},"modified":"2026-01-22T16:42:58","modified_gmt":"2026-01-23T00:42:58","slug":"2026-01-22","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/01\/22\/2026-01-22\/","title":{"rendered":"2026-01-22"},"content":{"rendered":"<p>Warm-up<br \/>\n10 cal Echo Bike<br \/>\n10 KB deadlifts (light)<br \/>\n10 banded pull-aparts<br \/>\n10 air squats<br \/>\n5 inchworms + push-up<\/p>\n<p>Strength<br \/>\nBarbell Back Squat: 4 sets of 5 @ moderate weight (build across sets, stop before grind)<br \/>\nStrict Press: 3 sets of 5 @ moderate weight<\/p>\n<p>Total:<br \/>\nback squat: 135, 155, 175, 205, 215<br \/>\nstrict press: 75, 95, 105<\/p>\n<p>WOD<br \/>\n10 min EMOM<br \/>\nodd: 12 push-ups<br \/>\neven: 10 GHD<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 10 cal Echo Bike 10 KB deadlifts (light) 10 banded pull-aparts 10 air squats 5 inchworms + push-up Strength Barbell Back Squat: 4 sets of 5 @ moderate weight (build across sets, stop before grind) Strict Press: 3 sets of 5 @ moderate weight Total: back squat: 135, 155, &#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-12747","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\/12747","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=12747"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12747\/revisions"}],"predecessor-version":[{"id":12748,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12747\/revisions\/12748"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}