{"id":9031,"date":"2025-07-13T21:21:01","date_gmt":"2025-07-14T03:21:01","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9031"},"modified":"2025-07-13T21:21:01","modified_gmt":"2025-07-14T03:21:01","slug":"7-14-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9031","title":{"rendered":"7\/14\/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\">Tabata, 3 rds. of;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Barbell lunges <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Push ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Split squats <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plank hold (shoulder taps, R and L)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>AMRAP (with a Partner) in 25 minutes<\/li>\n\n\n\n<li>24 Wall balls (20\/14)<\/li>\n\n\n\n<li>5 Chest-to-bar Pull-Ups (each)<\/li>\n\n\n\n<li>28 Front squats (95\/65 lb)<\/li>\n\n\n\n<li>20 Toes-to-Bars<\/li>\n\n\n\n<li>17 Burpees<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">On a 25-minute clock, perform as many rounds and repetitions as possible of the prescribed work in the order written. Partners can split the work as needed (except for the chest-to-bar pull-ups, of which each partner must complete 5 reps per round).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up work:<\/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+ Tabata, 3 rds. of; Barbell lunges Push ups Split squats Plank hold (shoulder taps, R and L) Xfit WOD: On a 25-minute clock, perform as many rounds and repetitions as possible of the prescribed work in the order written. Partners can split the work as needed (except for the chest-to-bar pull-ups, of [&hellip;]<\/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-9031","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2lF","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9031","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=9031"}],"version-history":[{"count":2,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9031\/revisions"}],"predecessor-version":[{"id":9033,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9031\/revisions\/9033"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9031"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9031"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9031"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}