{"id":12824,"date":"2026-02-26T17:25:12","date_gmt":"2026-02-27T01:25:12","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12824"},"modified":"2026-02-26T17:25:12","modified_gmt":"2026-02-27T01:25:12","slug":"2026-02-26","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/02\/26\/2026-02-26\/","title":{"rendered":"2026-02-26"},"content":{"rendered":"<p>Warm-up<br \/>\n3 min echo bike<br \/>\nbanded pull aparts<br \/>\ntricep pull downs<br \/>\npass throughs<br \/>\ngood mornings<br \/>\nwalkout pushups<\/p>\n<p>Strength<br \/>\n5 x 3 @ 90%<br \/>\nBench press (135, 155 all the rest)<br \/>\n30 sec plank between rounds<\/p>\n<p>WOD<br \/>\n50 step ups<br \/>\n40 push-ups<br \/>\n30 db alt snatch (40#)<br \/>\n20 burpees<br \/>\n10 strict pull-ups<\/p>\n<p>Time: 9:13 broken into 5 rounds<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 3 min echo bike banded pull aparts tricep pull downs pass throughs good mornings walkout pushups Strength 5 x 3 @ 90% Bench press (135, 155 all the rest) 30 sec plank between rounds WOD 50 step ups 40 push-ups 30 db alt snatch (40#) 20 burpees 10 strict &#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-12824","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\/12824","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=12824"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12824\/revisions"}],"predecessor-version":[{"id":12825,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12824\/revisions\/12825"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}