{"id":12841,"date":"2026-03-07T14:03:38","date_gmt":"2026-03-07T22:03:38","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12841"},"modified":"2026-03-07T14:03:38","modified_gmt":"2026-03-07T22:03:38","slug":"2026-03-07","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/03\/07\/2026-03-07\/","title":{"rendered":"2026-03-07"},"content":{"rendered":"<p>WOD<br \/>\n5 x 5 min AMRAP with 1 min rest between rounds<br \/>\ncomplete alternating rounds with partner<\/p>\n<p>1 &#8211; 3 pull-ups, 5 wall balls (20\/14)<br \/>\n2 &#8211; 3 push-ups, 5 GHD sit-ups<br \/>\n3 &#8211; 5 kbs (53\/35), 10 double-unders<br \/>\n4 &#8211; 3 box jumps, 5 hang cleans (75\/55)<br \/>\n5 &#8211; 3 burpees, 5 deadlifts (125\/95)<\/p>\n<p>Total: 14, 18, 12, 14, 12 (3290 reps total)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD 5 x 5 min AMRAP with 1 min rest between rounds complete alternating rounds with partner 1 &#8211; 3 pull-ups, 5 wall balls (20\/14) 2 &#8211; 3 push-ups, 5 GHD sit-ups 3 &#8211; 5 kbs (53\/35), 10 double-unders 4 &#8211; 3 box jumps, 5 hang cleans (75\/55) 5 &#8211; &#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-12841","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\/12841","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=12841"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12841\/revisions"}],"predecessor-version":[{"id":12842,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12841\/revisions\/12842"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}