{"id":9146,"date":"2025-10-07T21:01:00","date_gmt":"2025-10-08T03:01:00","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9146"},"modified":"2025-10-07T17:51:59","modified_gmt":"2025-10-07T23:51:59","slug":"10-8-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9146","title":{"rendered":"10\/8\/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 squats<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Decline push up<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Step ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">KB (American) swings<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For time, of;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">100 Wall Balls<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">100 Box Jumps (24&#8243;)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">100 KB Swings (53\/35)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">100 Slam Balls<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">**Partners rotate every 30 seconds.  Each partner completes all 100 reps before moving on to the next exercise.  <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up work:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10,9,8,8,7<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: Warmy+ Tabata, 3 rds. of: Wall ball squats Decline push up Step ups KB (American) swings Xfit WOD: For time, of; 100 Wall Balls 100 Box Jumps (24&#8243;) 100 KB Swings (53\/35) 100 Slam Balls **Partners rotate every 30 seconds. Each partner completes all 100 reps before moving on to the next exercise. [&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-9146","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2nw","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9146","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=9146"}],"version-history":[{"count":2,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9146\/revisions"}],"predecessor-version":[{"id":9148,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9146\/revisions\/9148"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}