{"id":9115,"date":"2025-09-16T21:00:00","date_gmt":"2025-09-17T03:00:00","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9115"},"modified":"2025-09-17T05:21:10","modified_gmt":"2025-09-17T11:21:10","slug":"9-17-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9115","title":{"rendered":"9\/17\/25"},"content":{"rendered":"\n

Warm Up:<\/p>\n\n\n\n

Warmy+<\/p>\n\n\n\n

Tabata, 3 rds. of:<\/p>\n\n\n\n

Wall ball cleans<\/p>\n\n\n\n

Power cleans (barbell only)<\/p>\n\n\n\n

Box jump step ups<\/p>\n\n\n\n

Push ups<\/p>\n\n\n\n

Xfit WOD:<\/p>\n\n\n\n

Part A:<\/strong> <\/p>\n\n\n\n

5 minutes to complete 200 Wall Balls, between partners <\/p>\n\n\n\n

4 minutes to complete 150 Hang Cleans (95\/65), between partners<\/p>\n\n\n\n

3 minutes to complete 100 Box Jumps (24″), between partners<\/p>\n\n\n\n

2 minutes to complete 76 Burpees, between partners<\/p>\n\n\n\n

1 minute to complete 50 Pull ups, between partners<\/p>\n\n\n\n

2 minute rest, then…<\/p>\n\n\n\n

Part B: <\/strong><\/p>\n\n\n\n

3 Rounds, 1 minute at each station, partners work :30 on :30 off of;<\/p>\n\n\n\n

Wall Ball Cleans (20\/14)<\/p>\n\n\n\n

Push Press (95\/65)<\/p>\n\n\n\n

Box Jump Overs<\/p>\n\n\n\n

Push ups<\/p>\n\n\n\n

K2E<\/p>\n\n\n\n

2×1 Couch Stretch + 3 min. bottom squat position hold<\/p>\n","protected":false},"excerpt":{"rendered":"

Warm Up: Warmy+ Tabata, 3 rds. of: Wall ball cleans Power cleans (barbell only) Box jump step ups Push ups Xfit WOD: Part A: 5 minutes to complete 200 Wall Balls, between partners 4 minutes to complete 150 Hang Cleans (95\/65), between partners 3 minutes to complete 100 Box Jumps (24″), between partners 2 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-9115","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2n1","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9115","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=9115"}],"version-history":[{"count":2,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9115\/revisions"}],"predecessor-version":[{"id":9117,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9115\/revisions\/9117"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9115"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9115"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9115"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}