{"id":12796,"date":"2026-02-12T17:57:16","date_gmt":"2026-02-13T01:57:16","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12796"},"modified":"2026-02-13T18:00:25","modified_gmt":"2026-02-14T02:00:25","slug":"2026-02-12","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/02\/12\/2026-02-12\/","title":{"rendered":"2026-02-12"},"content":{"rendered":"<p>Warm-up<br \/>\n2.0 mile walk w\/ Kat<\/p>\n<p>Time: 34:43 (17:21 average pace per mile, 244 calories, 85 bpm)<\/p>\n<p>Strength<br \/>\n4 x 5 push press (95#)<\/p>\n<p>WOD<br \/>\n15 min AMRAP<br \/>\n10 cal echo bike<br \/>\n10 push-ups<br \/>\n8 db step ups on 20&#8243; box<\/p>\n<p>Total: 6 rounds + 10 push-ups (25# db each arm, completed 7th round after time expired)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 2.0 mile walk w\/ Kat Time: 34:43 (17:21 average pace per mile, 244 calories, 85 bpm) Strength 4 x 5 push press (95#) WOD 15 min AMRAP 10 cal echo bike 10 push-ups 8 db step ups on 20&#8243; box Total: 6 rounds + 10 push-ups (25# db each &#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-12796","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\/12796","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=12796"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12796\/revisions"}],"predecessor-version":[{"id":12797,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12796\/revisions\/12797"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}