{"id":9104,"date":"2018-04-12T00:00:00","date_gmt":"2018-04-11T03:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9104"},"modified":"2018-03-21T15:47:22","modified_gmt":"2018-03-21T04:47:22","slug":"thurs-120418","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/thurs-120418\/","title":{"rendered":"Thurs 120418"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>9-7-5reps<br \/>\n<br \/>DB Squat Clean Thrusters 50lbs<br \/>\n<br \/>Muscle ups<\/em><\/em><\/em><\/p>\n<h3>CF: Bench Press (3-3-3)<\/h3>\n<p><\/em><\/em><em>80 &#8211; 85&#37; all 3 Sets<\/em><\/p>\n<h3>CF: Front Squat (3-2-2-1-1-1)<\/h3>\n<p><\/em><\/em><em>Achieve a 1 Rep Max<\/em><\/p>\n<h3>CF: Deadlift (3-3-3-3-3)<\/h3>\n<p><\/em><\/em><em>80-85&#37; for all 3 Sets<\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit Extra: Metcon (Time) 9-7-5reps DB Squat Clean Thrusters 50lbs Muscle ups CF: Bench Press (3-3-3) 80 &#8211; 85&#37; all 3 Sets CF: Front Squat (3-2-2-1-1-1) Achieve a 1 Rep Max CF: Deadlift (3-3-3-3-3) 80-85&#37; for all 3 Sets<\/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-9104","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-2mQ","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9104","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=9104"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9104\/revisions"}],"predecessor-version":[{"id":9105,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9104\/revisions\/9105"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9104"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9104"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9104"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}