{"id":9021,"date":"2025-07-08T21:02:15","date_gmt":"2025-07-09T03:02:15","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9021"},"modified":"2025-07-08T21:02:15","modified_gmt":"2025-07-09T03:02:15","slug":"7-9-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9021","title":{"rendered":"7\/9\/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 5-7 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>AMRAP (with a Partner) in 30 minutes<\/li>\n\n\n\n<li>Station 1:<\/li>\n\n\n\n<li>From 0:00-10:00, Partner A performs:<\/li>\n\n\n\n<li>20 Wall Ball Shots (20\/14 lb)<\/li>\n\n\n\n<li>20 HRPU\u2019s<\/li>\n\n\n\n<li>Partner B holds bottom position squat*<\/li>\n\n\n\n<li>Station 2:<\/li>\n\n\n\n<li>From 10:01-20:00, perform:<\/li>\n\n\n\n<li>20 KB swings (53\/35 lb)<\/li>\n\n\n\n<li>20 Box Jumps (24\/20 in)<\/li>\n\n\n\n<li>Partner B performs Wall Sit*<\/li>\n\n\n\n<li>Station 3:<\/li>\n\n\n\n<li>From 20:01-30:00, perform:<\/li>\n\n\n\n<li>12 Front Squats (115\/75)<\/li>\n\n\n\n<li>400M run <\/li>\n\n\n\n<li>Partner B performs Burpees*<\/li>\n\n\n\n<li>* Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up challenge <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6,5,5,4,3<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: Warmy+ Take 5-7 minutes and warm up on today\u2019s exercises Xfit WOD: Pull up challenge 6,5,5,4,3<\/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-9021","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2lv","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9021","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=9021"}],"version-history":[{"count":4,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9021\/revisions"}],"predecessor-version":[{"id":9027,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9021\/revisions\/9027"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9021"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9021"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9021"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}