{"id":9530,"date":"2026-09-20T20:58:00","date_gmt":"2026-09-21T02:58:00","guid":{"rendered":"https:\/\/www.blogxfit.com\/?p=9530"},"modified":"2026-09-21T05:10:05","modified_gmt":"2026-09-21T11:10:05","slug":"9-21-26","status":"publish","type":"post","link":"https:\/\/www.blogxfit.com\/?p=9530","title":{"rendered":"9\/21\/26"},"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; pull up, hold half way down for 20 seconds, squats, plank hold, lunges <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Xfit WOD:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">1,1,2,3,5,8,13,21,33 for time;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Front squats (95\/65)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Push ups<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hang clean (95\/65)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pull up work:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">10,9,7,8,6<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm up: Warmy+ Tabata, 3 rds of; pull up, hold half way down for 20 seconds, squats, plank hold, lunges Xfit WOD: 1,1,2,3,5,8,13,21,33 for time; Front squats (95\/65) Push ups Hang clean (95\/65) Pull up work: 10,9,7,8,6<\/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-9530","post","type-post","status-publish","format-standard","hentry","category-cross-fit"],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/p39xRv-2tI","jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9530","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=9530"}],"version-history":[{"count":2,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9530\/revisions"}],"predecessor-version":[{"id":9532,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=\/wp\/v2\/posts\/9530\/revisions\/9532"}],"wp:attachment":[{"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9530"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9530"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.blogxfit.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9530"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}