{"id":4355,"date":"2015-09-26T10:08:57","date_gmt":"2015-09-26T17:08:57","guid":{"rendered":"http:\/\/dontlookhere.com\/crossfit\/?p=4355"},"modified":"2015-09-27T10:14:14","modified_gmt":"2015-09-27T17:14:14","slug":"2015-09-26","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2015\/09\/26\/2015-09-26\/","title":{"rendered":"2015-09-26"},"content":{"rendered":"<p><strong>WOD for a Cause &#8211; City of Hope<br \/>\n<\/strong>Partnered with Ben Walpole<strong><br \/>\n<\/strong><\/p>\n<p><strong>\u201cThe Triangle\u201d<\/strong><br \/>\n(Brought to you by &#8220;The Triangle&#8221; Domenigoni Barton Properties, LLC)<\/p>\n<p>RX Event 1:<\/p>\n<p>5 min AMRAP:<br \/>\nPartner 1 completes:<br \/>\n7 power snatch (95\/65)<br \/>\n50 ft. sprint<\/p>\n<p>Partner 2 completes:<br \/>\n7 power snatch (95\/65)<br \/>\n50 ft. sprint<\/p>\n<p>Partner 1 completes:<br \/>\n7 hang squat cleans (95\/65)<br \/>\n50 ft. sprint<\/p>\n<p>Partner 2 completes:<br \/>\n7 hang squat cleans (95\/65)<br \/>\n50 ft. sprint<\/p>\n<p>*Score = Total rounds + reps completed<br \/>\n**A completed run is worth 1 point.<\/p>\n<p><strong>\u201cPremier Throwdown\u201d<\/strong><br \/>\n(Brought to you by Premier Residential Real Estate)<\/p>\n<p>RX Event 2:<\/p>\n<p>For time:<br \/>\n50 calorie row<br \/>\n50 box jump overs (24\/20) *no step-ups &#8211; must jump<br \/>\n50 deadlifts (185\/130)<br \/>\n50 double unders<br \/>\n50 wallballs (20\/14)<br \/>\n50 double unders<br \/>\n50 deadlifts<br \/>\n50 box jump overs (no step-ups &#8211; must jump)<br \/>\n50 calorie row<\/p>\n<p>*15 min time cap<br \/>\n**One partner works while the other rests; rotate as needed<\/p>\n<p><strong>RX Event 3:<\/strong><\/p>\n<p>1 minute of kettle bell swings (1.5 pd)<br \/>\n1 minute of rest<br \/>\n1 minute of burpees<\/p>\n<p><strong>Totals:<\/strong><br \/>\nEvent 1: 84<br \/>\nEvent 2: 363<br \/>\nEvent 3: 97<\/p>\n","protected":false},"excerpt":{"rendered":"<p>WOD for a Cause &#8211; City of Hope Partnered with Ben Walpole \u201cThe Triangle\u201d (Brought to you by &#8220;The Triangle&#8221; Domenigoni Barton Properties, LLC) RX Event 1: 5 min AMRAP: Partner 1 completes: 7 power snatch (95\/65) 50 ft. sprint Partner 2 completes: 7 power snatch (95\/65) 50 ft. sprint &#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-4355","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\/4355","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=4355"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4355\/revisions"}],"predecessor-version":[{"id":4356,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/4355\/revisions\/4356"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=4355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=4355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=4355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}