{"id":8898,"date":"2018-01-16T00:00:00","date_gmt":"2018-01-15T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=8898"},"modified":"2018-01-04T06:30:32","modified_gmt":"2018-01-03T19:30:32","slug":"tues-160118","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tues-160118\/","title":{"rendered":"Tues 160118"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Fight Gone Bad (3 Rounds for reps)<\/h3>\n<p>Three rounds of:<br \/>\nWall-ball Shots (Reps), 20#<br \/>\nSumo deadlift high-pull (Reps),  75#<br \/>\nBox Jumps, 20&#8243;  (Reps)<br \/>\nPush-press (Reps), 75#<br \/>\nRow (Calories)<br \/>\n1-minute rest<\/em><\/em><\/em><\/p>\n<h3>CF: Back Squat (3-3-3)<\/h3>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>3 Rounds<br \/>\n<br \/>5 Snatch 135lb<br \/>\n<br \/>5 OHS<br \/>\n<br \/>20m Prowler 100kg<br \/>\n<br \/>Rest 3 minutes<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20&#8243; (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest CF: Back Squat (3-3-3) Extra: Metcon (Time) 3 Rounds 5 Snatch 135lb 5 OHS 20m Prowler 100kg Rest 3 minutes<\/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-8898","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-2jw","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8898","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=8898"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8898\/revisions"}],"predecessor-version":[{"id":8899,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/8898\/revisions\/8899"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=8898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=8898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=8898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}