{"id":9120,"date":"2018-04-20T00:00:00","date_gmt":"2018-04-19T03:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9120"},"modified":"2018-03-22T06:30:50","modified_gmt":"2018-03-21T19:30:50","slug":"fri-200418","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/fri-200418\/","title":{"rendered":"Fri 200418"},"content":{"rendered":"

<\/p>\n

CrossFit Effects – CrossFit<\/h2>\n

<\/p>\n

CF: Nate (AMRAP – Rounds and Reps)<\/h3>\n

20-Minute AMRAP of:
\n
2 Muscle-ups
\n
4 Handstand Push-ups
\n
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.<\/em>
To learn more about Nate click here<\/a><\/em><\/em><\/p>\n

CF: Overhead Squat (3-3-3-3-3)<\/h3>\n

<\/em><\/em>Achieve 85-90% of 1rm for 3reps<\/em><\/p>\n

OLY: Snatch (1-1-1-1-1)<\/h3>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

CrossFit Effects – CrossFit CF: Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here CF: Overhead Squat (3-3-3-3-3) Achieve 85-90% of 1rm […]<\/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-9120","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-2n6","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9120","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=9120"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9120\/revisions"}],"predecessor-version":[{"id":9121,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9120\/revisions\/9121"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}