{"id":9896,"date":"2019-03-12T00:00:00","date_gmt":"2019-03-11T02:00:00","guid":{"rendered":"https:\/\/crossfitfx.com\/?p=9896"},"modified":"2019-03-05T06:15:39","modified_gmt":"2019-03-04T19:15:39","slug":"tue-120319","status":"publish","type":"post","link":"https:\/\/crossfitfx.com\/tue-120319\/","title":{"rendered":"Tue 120319"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+0 --><\/p>\n<h2>CrossFit Effects &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>CF: Shoulder Press (3-3-3-3)<\/h3>\n<p><\/em><\/em><em>3 Sets of 3 @ 80-85&#37; of 1RM<\/em><\/p>\n<h3>CF: Cindy (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>20-Minute AMRAP of:<br \/>\n5 Pull-ups<br \/>\n10 Push-ups<br \/>\n15 Squats<\/em><\/em><\/em><\/p>\n<h3>Extra: Metcon (Time)<\/h3>\n<p>20m Handstand Walk<br \/>\n<br \/>15 Thrusters 95lbs<br \/>\n<br \/>20m Handstand Walk<br \/>\n<br \/>12 Thrusters 135lbs<br \/>\n<br \/>20m Handstand Walk<br \/>\n<br \/>9 Thrusters 155lbs<\/em><\/em><\/em><!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit Effects &#8211; CrossFit CF: Shoulder Press (3-3-3-3) 3 Sets of 3 @ 80-85&#37; of 1RM CF: Cindy (AMRAP &#8211; Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Extra: Metcon (Time) 20m Handstand Walk 15 Thrusters 95lbs 20m Handstand Walk 12 Thrusters 135lbs 20m Handstand Walk 9 Thrusters 155lbs<\/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-9896","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-2zC","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9896","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=9896"}],"version-history":[{"count":1,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9896\/revisions"}],"predecessor-version":[{"id":9897,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/posts\/9896\/revisions\/9897"}],"wp:attachment":[{"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/media?parent=9896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/categories?post=9896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitfx.com\/rest_api\/wp\/v2\/tags?post=9896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}