{"id":7863,"date":"2016-11-26T08:03:12","date_gmt":"2016-11-25T21:03:12","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=7863"},"modified":"2016-11-26T08:03:12","modified_gmt":"2016-11-25T21:03:12","slug":"kids-wednesday-071216","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/kids-wednesday-071216\/","title":{"rendered":"Kids Wednesday 071216"},"content":{"rendered":"<p>Term 4<\/p>\n<p>Week 9<\/p>\n<p>Warmup:<\/p>\n<p>5 burpees =&gt; 2\u00a0wall walks\u00a0=&gt; precision jump =&gt;\u00a0fast feet\u00a0x 10 =&gt; 25-meter sprint =&gt; 25-meter jog<\/p>\n<p>WOD:<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Warmup\\nTeam WOD: 2 people in a team\\nWod 1: Max Push-ups in 3 minutes\\nOne person performs push-ups one holds plank\\nWod 2: Max Pull-ups in 3 minutes\\nOne person holds onto bar while other performs pullups\\nWod 3: Max Shoulder to Overhead in 3 minutes \\nOne person holds bar in front rack position other performs \\nWod 4: Max Burpees in 3 minutes both members\\nWod 5: Max Squats in 3 minutes \\nOne member holds bottom on squat one performs \\nWod 6: Max Kettlebell swings in 3 minutes \\nOne holds kettle bell off ground one performs\\n\\n&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:541,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;12&quot;:0}\"><br \/>\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;3 x 5:00 AMRAPs, rest 2:00 in between\\n8 hang squat cleans,\\n8 push presses\\n16 mountain climbers&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:896,&quot;10&quot;:2,&quot;11&quot;:3,&quot;12&quot;:0}\">3 x 5:00 AMRAPs, rest 2:00 in between<br \/>\n8 hang squat cleans,<br \/>\n8 push presses<br \/>\n16 mountain climbers<\/span><br \/>\n<\/span><\/p>\n<p>Monday Kids Class @ 5pm<\/p>\n<p>Wednesday Kids Class @ 5pm<\/p>\n<p>If you have any questions please email kids@crossfitfx.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Term 4 Week 9 Warmup: 5 burpees =&gt; 2\u00a0wall walks\u00a0=&gt; precision jump =&gt;\u00a0fast feet\u00a0x 10 =&gt; 25-meter sprint =&gt; 25-meter jog WOD: 3 x 5:00 AMRAPs, rest 2:00 in between 8 hang squat cleans, 8 push presses 16 mountain climbers Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions [&hellip;]<\/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":[1,141],"tags":[],"class_list":["post-7863","post","type-post","status-publish","format-standard","hentry","category-fitness","category-kids"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p67jvq-22P","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/7863","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=7863"}],"version-history":[{"count":0,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/7863\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=7863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=7863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=7863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}