{"id":12856,"date":"2026-03-13T18:04:58","date_gmt":"2026-03-14T01:04:58","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12856"},"modified":"2026-03-13T18:04:58","modified_gmt":"2026-03-14T01:04:58","slug":"2026-03-13","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/03\/13\/2026-03-13\/","title":{"rendered":"2026-03-13"},"content":{"rendered":"<p>Warm-up<br \/>\n1 mile echo bike<br \/>\nstretching<\/p>\n<p>Strength<br \/>\n4 rounds<br \/>\n6 shoulder press (65#)<br \/>\n10 bent over row<\/p>\n<p>WOD<br \/>\n5 rounds<br \/>\n10 push press (95#)<br \/>\n15 sit-ups<br \/>\n20 double unders<\/p>\n<p>Time: 11:29<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up 1 mile echo bike stretching Strength 4 rounds 6 shoulder press (65#) 10 bent over row WOD 5 rounds 10 push press (95#) 15 sit-ups 20 double unders Time: 11:29<\/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-12856","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\/12856","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=12856"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12856\/revisions"}],"predecessor-version":[{"id":12857,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12856\/revisions\/12857"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12856"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}