{"id":9167,"date":"2018-05-10T00:00:00","date_gmt":"2018-05-09T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9167"},"modified":"2018-04-26T16:00:42","modified_gmt":"2018-04-26T06:00:42","slug":"thur-100518","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/thur-100518\/","title":{"rendered":"Thur 100518"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Overhead Squat (1-1-1-1-1)<\/h3>\n<p><\/em><\/em><em>1 rep Max<\/em><\/p>\n<h3>CF: Weighted Pull-ups (5-5-5-5-5)<\/h3>\n<p><\/em><\/em><em>Achieve a 5 rep max<\/em><\/p>\n<h3>CF: Deadlift (5-5-5-5-5)<\/h3>\n<p><\/em><\/em><em>3 Sets at 75 &#8211; 80&#37; of 1RM<\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>9 Snatch 95lbs<br \/>\n<br \/>15m OH Walking Lunge<br \/>\n<br \/>12 Snatch<br \/>\n<br \/>10m OH Walking Lunge<br \/>\n<br \/>15 Snatch<br \/>\n<br \/>5m OH Walking Lunge<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Overhead Squat (1-1-1-1-1) 1 rep Max CF: Weighted Pull-ups (5-5-5-5-5) Achieve a 5 rep max CF: Deadlift (5-5-5-5-5) 3 Sets at 75 &#8211; 80&#37; of 1RM Extra: Metcon (Time) 9 Snatch 95lbs 15m OH Walking Lunge 12 Snatch 10m OH Walking Lunge 15 Snatch 5m OH Walking Lunge<\/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-9167","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-2nR","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9167","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=9167"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9167\/revisions"}],"predecessor-version":[{"id":9168,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9167\/revisions\/9168"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9167"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9167"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9167"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}