{"id":326,"date":"2010-03-22T10:30:50","date_gmt":"2010-03-22T15:30:50","guid":{"rendered":"http:\/\/www.chicityschmidtty.com\/?p=326"},"modified":"2010-03-20T17:49:29","modified_gmt":"2010-03-20T22:49:29","slug":"crossfit-wod","status":"publish","type":"post","link":"https:\/\/www.schmidtty.me\/?p=326","title":{"rendered":"CrossFit WOD"},"content":{"rendered":"<p><a href=\"http:\/\/www.atlascrossfit.com\">Atlas Crossfit<\/a><\/p>\n<p><strong>3\/5\/2009<\/strong><br \/>\n500M Row<br \/>\n40 Air Squats<br \/>\n30 Sit-ups<br \/>\n20 Push-ups<br \/>\n10 Pull-ups<br \/>\n<strong>6:38<\/strong><\/p>\n<p><strong>3\/12\/2009<\/strong><br \/>\n500M row<br \/>\n2 Rounds:<br \/>\n25 Air Squats<br \/>\n20 Sit-ups<br \/>\n15 Push-ups<br \/>\n10 Jumping Pull-ups<br \/>\n5 Burpees<br \/>\n<strong>7:46<\/strong><\/p>\n<p><strong>3\/17\/2009<\/strong><br \/>\n500M Row<br \/>\n21-15-9<br \/>\nBody Rows<br \/>\nBox Jumps 20&#8243;<br \/>\nAir Squats<br \/>\n500M Row<br \/>\n<strong>13:29<\/strong><\/p>\n<p><strong>3\/20\/2009<\/strong><br \/>\n5 rounds:<br \/>\n10 Box Jumps 24&#8243;<br \/>\n5 Ring Dips<br \/>\n5 Knees to Elbows<br \/>\n<strong>5:30<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Atlas Crossfit 3\/5\/2009 500M Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups 6:38 3\/12\/2009 500M row 2 Rounds: 25 Air Squats 20 Sit-ups 15 Push-ups 10 Jumping Pull-ups 5 Burpees 7:46 3\/17\/2009 500M Row 21-15-9 Body Rows Box Jumps 20&#8243; Air Squats 500M Row 13:29 3\/20\/2009 5 rounds: 10 Box Jumps 24&#8243; 5 &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.schmidtty.me\/?p=326\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;CrossFit WOD&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[17],"tags":[],"class_list":["post-326","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p9OONn-5g","jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=\/wp\/v2\/posts\/326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=326"}],"version-history":[{"count":7,"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=\/wp\/v2\/posts\/326\/revisions"}],"predecessor-version":[{"id":334,"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=\/wp\/v2\/posts\/326\/revisions\/334"}],"wp:attachment":[{"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.schmidtty.me\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}