{"id":12940,"date":"2026-04-23T19:58:24","date_gmt":"2026-04-24T02:58:24","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12940"},"modified":"2026-04-24T10:04:06","modified_gmt":"2026-04-24T17:04:06","slug":"2026-04-23","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/04\/23\/2026-04-23\/","title":{"rendered":"2026-04-23"},"content":{"rendered":"<p>Warm &#8211; up<br \/>\n2 min echo bike<\/p>\n<p>WOD<br \/>\n\u201cJackie\u201d partner w\/ Kat (each person does the full workout broken into 5 rounds)<br \/>\n1000m Row (5 x 200m row each)<br \/>\n50 Thrusters (5 x 10 thrusters each)<br \/>\n30 Pull Ups (5 x 6 pull-ups each)<\/p>\n<p>Time: 16:53 (Kat 17:30)<\/p>\n<p>We did this same workout on <a href=\"https:\/\/dontlookhere.com\/crossfit\/2025\/11\/27\/2025-11-27\/\">2025-11-27<\/a><\/p>\n<p>+50 push-ups<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm &#8211; up 2 min echo bike WOD \u201cJackie\u201d partner w\/ Kat (each person does the full workout broken into 5 rounds) 1000m Row (5 x 200m row each) 50 Thrusters (5 x 10 thrusters each) 30 Pull Ups (5 x 6 pull-ups each) Time: 16:53 (Kat 17:30) We did &#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":[5,4,16],"class_list":["post-12940","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\/12940","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=12940"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12940\/revisions"}],"predecessor-version":[{"id":12941,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12940\/revisions\/12941"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12940"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}