{"id":11879,"date":"2021-09-07T14:00:00","date_gmt":"2021-09-07T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=11879"},"modified":"2021-08-17T05:45:40","modified_gmt":"2021-08-16T19:45:40","slug":"wed-080921","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-080921\/","title":{"rendered":"Wed 080921"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Back Squat (3-3-3-3-3)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>21-18-15-12-9reps<br \/>\n<br \/>T2B<br \/>\n<br \/>KB Swing 24\/16kg<br \/>\n<br \/>Run 400m<br \/>\n<br \/>Age GP 20\/12kg<\/em><\/em><\/em><\/p>\n<h3>Home: GZ 9.3 (Time)<\/h3>\n<p>GZ 9.3<br \/>\n<br \/>3-6-9-12-15-18-21-27-33reps<br \/>\n<br \/>Squat<br \/>\n<br \/>Sit up<br \/>\n<br \/>Push Ups<br \/>\n<br \/>Double under<\/em><\/em><\/em><\/p>\n<h3>Xtra: Clean (1-1-1-1-1)<\/h3>\n<h3>Xtra: Clean Pull (3-3-3-3-3)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Back Squat (3-3-3-3-3) CF: Metcon (Time) 21-18-15-12-9reps T2B KB Swing 24\/16kg Run 400m Age GP 20\/12kg Home: GZ 9.3 (Time) GZ 9.3 3-6-9-12-15-18-21-27-33reps Squat Sit up Push Ups Double under Xtra: Clean (1-1-1-1-1) Xtra: Clean Pull (3-3-3-3-3)<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[139],"tags":[],"class_list":["post-11879","post","type-post","status-publish","format-standard","hentry","category-wod"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p67jvq-35B","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11879","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/comments?post=11879"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11879\/revisions"}],"predecessor-version":[{"id":11880,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/11879\/revisions\/11880"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=11879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=11879"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=11879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}