{"id":9159,"date":"2025-10-16T21:00:00","date_gmt":"2025-10-17T03:00:00","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9159"},"modified":"2025-10-16T17:49:48","modified_gmt":"2025-10-16T23:49:48","slug":"10-17-25","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9159","title":{"rendered":"10\/17\/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\">Mountain climbers<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Push Ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Front Squat (barbell only)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plank Hold<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For Time (with a Partner):<\/li>\n\n\n\n<li>600M Run <\/li>\n\n\n\n<li>3 rounds of &#8220;Cindy&#8221;<\/li>\n\n\n\n<li>50 K2E<\/li>\n\n\n\n<li>3 rounds of &#8220;Cindy&#8221;<\/li>\n\n\n\n<li>50 Power Cleans (95\/65)<\/li>\n\n\n\n<li>3 rounds of &#8220;Cindy&#8221;<\/li>\n\n\n\n<li>50 Wall Balls (20\/14)<\/li>\n\n\n\n<li>3 rounds of &#8220;Cindy&#8221;<\/li>\n\n\n\n<li>600M Run<\/li>\n\n\n\n<li>One round of &#8220;Cindy&#8221; is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.  Each partner completes 3 rounds of the Rx&#8217;d rep count.  K2E, Power Cleans and Wall Balls, the reps are split.  Run with your partner.<\/li>\n\n\n\n<li>Partners switch as needed, except during the rounds of &#8220;Cindy,&#8221; where partners switch after each full round.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Couch stretch, 2&#215;1 each leg + 4 minute bottom position squat hold <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: Warmy+ Tabata, 3 rds of; Mountain climbers Push Ups Front Squat (barbell only) Plank Hold Xfit WOD: Couch stretch, 2&#215;1 each leg + 4 minute bottom position squat hold<\/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-9159","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2nJ","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9159","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=9159"}],"version-history":[{"count":3,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9159\/revisions"}],"predecessor-version":[{"id":9162,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9159\/revisions\/9162"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9159"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}