{"id":9102,"date":"2018-04-10T00:00:00","date_gmt":"2018-04-09T03:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9102"},"modified":"2018-03-21T15:31:33","modified_gmt":"2018-03-21T04:31:33","slug":"tue-100418","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-100418\/","title":{"rendered":"Tue 100418"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Deadlift (5-5-5-5-5)<\/h3>\n<p><\/em><\/em><em>70-75&#37; for all 5 sets<\/em><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>Five Rounds<br \/>\n<br \/>Run 400m<br \/>\n<br \/>9 Burpees<br \/>\n<br \/>15 KB Swing 24\/16kg<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>Ski Erg 15 Cal<br \/>\n<br \/>1 Flying Pull up Bar<br \/>\n<br \/>Ski Erg 12 Cal<br \/>\n<br \/>2 Flying Pull up Bar<br \/>\n<br \/>Ski Erg 9 Cal<br \/>\n<br \/>3 Flying Pull up Bar<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Deadlift (5-5-5-5-5) 70-75&#37; for all 5 sets CF: Metcon (Time) Five Rounds Run 400m 9 Burpees 15 KB Swing 24\/16kg Extra: Metcon (Time) Ski Erg 15 Cal 1 Flying Pull up Bar Ski Erg 12 Cal 2 Flying Pull up Bar Ski Erg 9 Cal 3 Flying Pull up Bar<\/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-9102","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-2mO","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9102","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=9102"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9102\/revisions"}],"predecessor-version":[{"id":9103,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9102\/revisions\/9103"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}