{"id":12803,"date":"2026-02-16T08:41:03","date_gmt":"2026-02-16T16:41:03","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12803"},"modified":"2026-02-17T08:45:42","modified_gmt":"2026-02-17T16:45:42","slug":"2026-02-16","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/02\/16\/2026-02-16\/","title":{"rendered":"2026-02-16"},"content":{"rendered":"<p>Strength<\/p>\n<p>4 sets 8 reps each<br \/>\nRDL<br \/>\nsumo squats<br \/>\nsplit lunge per leg<br \/>\n30 second plank<\/p>\n<p>WOD<\/p>\n<p>12 minute ladder<br \/>\n2 &#8211; 4 &#8211; 6 &#8211; 8 &#8211; 10 &#8211; 12&#8230;<br \/>\nkb swings<br \/>\nring rows \/ push-ups<br \/>\ndouble unders \/ box jumps<\/p>\n<p>Total: 14 + 16kb and 8 box jumps (53#, 72 reps total each movement, completed 16 rep round after time expired)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength 4 sets 8 reps each RDL sumo squats split lunge per leg 30 second plank WOD 12 minute ladder 2 &#8211; 4 &#8211; 6 &#8211; 8 &#8211; 10 &#8211; 12&#8230; kb swings ring rows \/ push-ups double unders \/ box jumps Total: 14 + 16kb and 8 box jumps &#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-12803","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\/12803","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=12803"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12803\/revisions"}],"predecessor-version":[{"id":12804,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12803\/revisions\/12804"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12803"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12803"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12803"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}