{"id":9042,"date":"2025-07-22T21:01:02","date_gmt":"2025-07-23T03:01:02","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9042"},"modified":"2025-07-22T21:01:02","modified_gmt":"2025-07-23T03:01:02","slug":"7-23-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9042","title":{"rendered":"7\/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\">4&#215;4 Clusters + run baseline to baseline <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">EMOM, partners switch for 40 minutes of;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burpee broad jump <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deadlift (135\/95)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">KB Swings (53\/35)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">HRPUs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lunges while holding 35# plate <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up work;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">7,6,6,5,4<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: Warmy+ 4&#215;4 Clusters + run baseline to baseline Xfit WOD: EMOM, partners switch for 40 minutes of; Burpee broad jump Deadlift (135\/95) KB Swings (53\/35) HRPUs Lunges while holding 35# plate Pull up work; 7,6,6,5,4<\/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-9042","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2lQ","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9042","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=9042"}],"version-history":[{"count":1,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9042\/revisions"}],"predecessor-version":[{"id":9043,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9042\/revisions\/9043"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}