{"id":9007,"date":"2025-06-22T20:45:42","date_gmt":"2025-06-23T02:45:42","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9007"},"modified":"2025-06-22T20:45:42","modified_gmt":"2025-06-23T02:45:42","slug":"6-23-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9007","title":{"rendered":"6\/23\/25"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Warm up:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warmy;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Take 6 minutes and warm up on today\u2019s exercises. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<ul class=\"wp-block-list workout-list\">\n<li>5 Rounds For Total Reps in 29 minutes<\/li>\n\n\n\n<li>1 minute Wall Ball Shots (20\/14 lb)<\/li>\n\n\n\n<li>1 minute Sumo Deadlift High-Pulls (75\/55 lb)<\/li>\n\n\n\n<li>1 minute Box Jumps (20 in)<\/li>\n\n\n\n<li>1 minute Push Press (75\/55 lb)<\/li>\n\n\n\n<li>1 minute DU\u2019s<\/li>\n\n\n\n<li>1 minute Rest<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up work;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5&#215;8<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: Warmy; Take 6 minutes and warm up on today\u2019s exercises. Xfit WOD: Pull up work; 5&#215;8<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","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_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},"jetpack_post_was_ever_published":false},"categories":[3],"tags":[],"class_list":["post-9007","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2lh","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9007","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9007"}],"version-history":[{"count":1,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9007\/revisions"}],"predecessor-version":[{"id":9008,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9007\/revisions\/9008"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9007"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9007"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9007"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}