{"id":9040,"date":"2025-07-20T21:04:43","date_gmt":"2025-07-21T03:04:43","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9040"},"modified":"2025-07-20T21:04:43","modified_gmt":"2025-07-21T03:04:43","slug":"7-21-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9040","title":{"rendered":"7\/21\/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\">Squat <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">HRPUs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plank <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lunges <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10 rounds of:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10 Push ups <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10 Squats (hold 25\/15# plate)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10 Weighted sit ups <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10 DU\u2019s (3:1 singles)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull of 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; Squat HRPUs Plank Lunges Xfit WOD: 10 rounds of: 10 Push ups 10 Squats (hold 25\/15# plate) 10 Weighted sit ups 10 DU\u2019s (3:1 singles) Pull of work: 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-9040","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2lO","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9040","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=9040"}],"version-history":[{"count":1,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9040\/revisions"}],"predecessor-version":[{"id":9041,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9040\/revisions\/9041"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9040"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9040"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9040"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}