{"id":12906,"date":"2026-04-06T18:37:59","date_gmt":"2026-04-07T01:37:59","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12906"},"modified":"2026-04-06T18:37:59","modified_gmt":"2026-04-07T01:37:59","slug":"2026-04-06","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/04\/06\/2026-04-06\/","title":{"rendered":"2026-04-06"},"content":{"rendered":"<p>Strength<br \/>\n16 reps x 3 rounds<br \/>\ndb bent over pull narrow grip 30# each arm<br \/>\nback flys (12# db)<br \/>\nalt gorilla row<\/p>\n<p>WOD<br \/>\n8 rounds<br \/>\n18 kb swings<br \/>\n9\/6 cal echo bike<br \/>\n1 min rest<\/p>\n<p>Time: 17:51 (44# kb, 9 cal echo bike)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Strength 16 reps x 3 rounds db bent over pull narrow grip 30# each arm back flys (12# db) alt gorilla row WOD 8 rounds 18 kb swings 9\/6 cal echo bike 1 min rest Time: 17:51 (44# kb, 9 cal echo bike)<\/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-12906","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\/12906","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=12906"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12906\/revisions"}],"predecessor-version":[{"id":12907,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12906\/revisions\/12907"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}