{"id":9095,"date":"2025-09-02T21:08:24","date_gmt":"2025-09-03T03:08:24","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9095"},"modified":"2025-09-02T21:08:24","modified_gmt":"2025-09-03T03:08:24","slug":"9-3-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9095","title":{"rendered":"9\/3\/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\">Wall ball cleans <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">HRPUs<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Squats<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Shoulder taps<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">AFAP, of;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1200M run (split between partner)<\/p>\n\n\n\n<ul class=\"wp-block-list workout-list\">\n<li>100 Wall Ball Shots (20\/14)<\/li>\n\n\n\n<li>200 Double-Unders (2:1 singles)<\/li>\n\n\n\n<li>Directly into:<\/li>\n\n\n\n<li>200 Alternating Lunges<\/li>\n\n\n\n<li>50 Burpees<\/li>\n\n\n\n<li>Then, complete:<\/li>\n\n\n\n<li>50 Box Jump Overs (24\/20 in)<\/li>\n\n\n\n<li>80 Pull-Ups<\/li>\n\n\n\n<li>Finally, complete:<\/li>\n\n\n\n<li>60 Partner Medicine Ball Sit-Ups (20\/14 lb)<\/li>\n\n\n\n<li>100 Push-Ups<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Time cap: 40 minutes <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: Warmy+ Tabata, 3 rds of; Wall ball cleans HRPUs Squats Shoulder taps Xfit WOD: AFAP, of; 1200M run (split between partner) Time cap: 40 minutes<\/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-9095","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2mH","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9095","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=9095"}],"version-history":[{"count":3,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9095\/revisions"}],"predecessor-version":[{"id":9098,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9095\/revisions\/9098"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9095"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9095"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9095"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}