{"id":9368,"date":"2018-07-25T00:00:00","date_gmt":"2018-07-24T04:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9368"},"modified":"2018-07-04T12:15:27","modified_gmt":"2018-07-04T02:15:27","slug":"wed-250718","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/wed-250718\/","title":{"rendered":"Wed 250718"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Metcon (Time)<\/h3>\n<p>20 DB Single Arm OH Lunge 20\/10kg<br \/>\n<br \/>2 Muscle Ups<br \/>\n<br \/>18 DB Single Arm OH Lunge<br \/>\n<br \/>4 Muscle Ups<br \/>\n<br \/>16 DB Single Arm OH Lunge<br \/>\n<br \/>6 Muscle Ups<br \/>\n<br \/>14 DB Single Arm OH Lunge<br \/>\n<br \/>8 Muscle Ups<br \/>\n<br \/>12 DB Single Arm OH Lunge<br \/>\n<br \/>10 Muscle Ups<br \/>\n<br \/>10 DB Single Arm OH Lunge<\/em><\/em><\/em><\/p>\n<h3>CF: Push Press (3-3-3)<\/h3>\n<p><\/em><\/em><em>At 75-80&#37; of 1rm all 3 Sets<\/em><\/p>\n<h3>OLY: Clean and Jerk (1-1-1-1-1)<\/h3>\n<p><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Metcon (Time) 20 DB Single Arm OH Lunge 20\/10kg 2 Muscle Ups 18 DB Single Arm OH Lunge 4 Muscle Ups 16 DB Single Arm OH Lunge 6 Muscle Ups 14 DB Single Arm OH Lunge 8 Muscle Ups 12 DB Single Arm OH Lunge 10 Muscle Ups 10 DB [&hellip;]<\/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-9368","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-2r6","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9368","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=9368"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9368\/revisions"}],"predecessor-version":[{"id":9369,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9368\/revisions\/9369"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}