{"id":9403,"date":"2026-05-21T20:57:00","date_gmt":"2026-05-22T02:57:00","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9403"},"modified":"2026-05-21T18:09:09","modified_gmt":"2026-05-22T00:09:09","slug":"5-22-26","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9403","title":{"rendered":"5\/22\/26"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Warm Up:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Warmy+<br>3 rounds: 10 air squats, 10 push-ups, 10 sit-ups, 30-second bar hang<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5 Rounds:<br>10 Deadlifts (135\/95)<br>15 KB Swings (53\/35)<br>20 Wall Balls (20\/14)<br>25 Double-Unders (3:1 singles)<br>400m Run<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up work:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10,11,9,12,8<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm Up: Warmy+3 rounds: 10 air squats, 10 push-ups, 10 sit-ups, 30-second bar hang Xfit WOD: 5 Rounds:10 Deadlifts (135\/95)15 KB Swings (53\/35)20 Wall Balls (20\/14)25 Double-Unders (3:1 singles)400m Run Pull up work: 10,11,9,12,8<\/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_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-9403","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2rF","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9403","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=9403"}],"version-history":[{"count":1,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9403\/revisions"}],"predecessor-version":[{"id":9405,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9403\/revisions\/9405"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}