{"id":8697,"date":"2017-10-17T00:00:00","date_gmt":"2017-10-16T03:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8697"},"modified":"2017-09-28T10:16:09","modified_gmt":"2017-09-28T00:16:09","slug":"tue-171017","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-171017\/","title":{"rendered":"Tue 171017"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+4179434 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Nancy (Time)<\/h3>\n<p>5 Rounds for time of:<br \/>\n400m Run<br \/>\n15 Overhead Squats, 95# \/ 65#<\/em><\/em><\/em><\/p>\n<h3>CF: Handstand Push-ups (Max Reps)<\/h3>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>Three Rounds<br \/>\n<br \/>20m Prowler 100kg<br \/>\n<br \/>1 Legless Rope Climb<br \/>\n<br \/>10 Alt DB Snatch 32.5 DBs<br \/>\n<br \/>10m Walking Lunge 32.5kg DBs<br \/>\n<br \/>Rest 3minutes<br \/>\n<br \/>Post fasted round<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# \/ 65# CF: Handstand Push-ups (Max Reps) Extra: Metcon (Time) Three Rounds 20m Prowler 100kg 1 Legless Rope Climb 10 Alt DB Snatch 32.5 DBs 10m Walking Lunge 32.5kg DBs Rest 3minutes Post fasted round<\/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-8697","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-2gh","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8697","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=8697"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8697\/revisions"}],"predecessor-version":[{"id":8698,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8697\/revisions\/8698"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}