{"id":8759,"date":"2017-11-14T00:00:00","date_gmt":"2017-11-13T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8759"},"modified":"2017-10-19T06:15:48","modified_gmt":"2017-10-18T19:15:48","slug":"tues-141017","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-141017\/","title":{"rendered":"Tues 141017"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+4264453 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Bent Over Row (5-5-5-5-5)<\/h3>\n<h3>CF: Metcon (Time)<\/h3>\n<p>5 X Rope Climb<br \/>\n<br \/>10 Handstand push-ups<br \/>\n<br \/>4 X Rope climb<br \/>\n<br \/>8 Handstand push-ups<br \/>\n<br \/>3 X Rope climb<br \/>\n<br \/>6 Handstand push-ups<br \/>\n<br \/>2 X Rope climb<br \/>\n<br \/>4 Handstand push-ups<br \/>\n<br \/>1 X Rope climb<br \/>\n<br \/>2 Handstand push-ups<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>2x Rounds<br \/>\n<br \/>1 Peg Board<br \/>\n<br \/>Front Rack Walking Lunge DBs 20kg<br \/>\n<br \/>1 Flying Pull up Bar w\/Muscle Up<br \/>\n<br \/>Front Rack Lunge Back DBs 20kg<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Bent Over Row (5-5-5-5-5) CF: Metcon (Time) 5 X Rope Climb 10 Handstand push-ups 4 X Rope climb 8 Handstand push-ups 3 X Rope climb 6 Handstand push-ups 2 X Rope climb 4 Handstand push-ups 1 X Rope climb 2 Handstand push-ups Extra: Metcon (Time) 2x Rounds 1 Peg Board [&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":[139],"tags":[],"class_list":["post-8759","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-2hh","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8759","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=8759"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8759\/revisions"}],"predecessor-version":[{"id":8760,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8759\/revisions\/8760"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}