{"id":12837,"date":"2026-03-05T18:16:02","date_gmt":"2026-03-06T02:16:02","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12837"},"modified":"2026-03-05T18:16:02","modified_gmt":"2026-03-06T02:16:02","slug":"2026-03-05","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/03\/05\/2026-03-05\/","title":{"rendered":"2026-03-05"},"content":{"rendered":"<p>Warm-up<br \/>\n10 cal echo bike<br \/>\nStretches<\/p>\n<p>Strength<br \/>\n5 x 5 bench press<br \/>\n30 second plank between rounds<br \/>\n115, 135, 155, 155, 165<\/p>\n<p>WOD<br \/>\n16 min EMOM<br \/>\n1 &#8211; 12 kb swings (44# and 53# on last round)<br \/>\n2 &#8211; 10 goblet squats (44#)<br \/>\n3 &#8211; 12 push press (75# and 95# on last round)<br \/>\n4 &#8211; 10 GHD sit-ups<\/p>\n<p>Total: did 6 reps of each after time expired for a total of 50 reps of each, 50 push ups<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 10 cal echo bike Stretches Strength 5 x 5 bench press 30 second plank between rounds 115, 135, 155, 155, 165 WOD 16 min EMOM 1 &#8211; 12 kb swings (44# and 53# on last round) 2 &#8211; 10 goblet squats (44#) 3 &#8211; 12 push press (75# and &#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-12837","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\/12837","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=12837"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12837\/revisions"}],"predecessor-version":[{"id":12838,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12837\/revisions\/12838"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}