,{"id":3796,"date":"2024-10-23T16:00:00","date_gmt":"2024-10-23T23:00:00","guid":{"rendered":"https:\/\/crossfitsr.com\/archives\/3796"},"modified":"2024-10-23T16:00:00","modified_gmt":"2024-10-23T23:00:00","slug":"crossfit-wod-october-24-2024","status":"publish","type":"post","link":"https:\/\/crossfitsr.com\/archives\/3796","title":{"rendered":"CrossFit WOD, October 24, 2024"},"content":{"rendered":"
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CrossFit – Thu, Oct 24<\/div>\n
<\/div>\n
Saturday 10\/26 – CFSR's Sweet 16 Anniversary – come to any class 8, 9 or 10am – workout and stay for food & drinks!
All are welcome!Halloween LAST CLASS is 4:30pm
\u00a0 Veteran's Day hours
Fri 11\/8 LAST CLASS 4:30pm
11\/9 9am & 10 am Advanced Reservations
11\/10 1 class 9:30am Reservations
Veteran's Day 11\/11 7am & 8:30am Reservations<\/div>\n

<\/p>\n

<\/p>\n
Warm-up<\/div>\n
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10 PVC Pass thru front rack stretch<\/p>\n

10 OHS<\/p>\n

5 Inch Worms<\/p>\n

10 Slant Board Squats<\/p>\n<\/div>\n<\/div>\n

<\/p>\n

<\/p>\n
EMOM<\/div>\n
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5 min EMOM – add weight each round<\/p>\n

5 HPC<\/p>\n

4 Squat Clean<\/p>\n<\/div>\n

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Squat Clean (5×3 increasing weight record heaviest 1×3)<\/div>\n
<\/div>\n<\/div>\n
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Metcon (AMRAP – Rounds and Reps)<\/div>\n
\n

2x<\/p>\n

2:30 min Amrap<\/p>\n

7 Hang Power Cleans 75\/55 (rx+ 95\/65)<\/p>\n

7 Push Ups<\/p>\n

7 Air Squats<\/p>\n

1:30 min rest<\/p>\n

Repeat – picking up where you left off<\/p>\n<\/div>\n<\/div>\n<\/div>\n

<\/p>\n

<\/p>\n
Bonus Abs<\/div>\n
\n

3×10<\/p>\n

Back Extensions<\/p>\n

Windshield wipers <\/p>\n<\/div>\n<\/div>\n

<\/p>\n

<\/p>\n
Cooldown<\/div>\n
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Bretzel<\/p>\n

Kneeling Hamstring<\/p>\n

Pancake<\/p>\n<\/div>\n<\/div>\n

<\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

CrossFit – Thu, Oct 24 Saturday 10\/26 – CFSR's Sweet 16 Anniversary – come to any class 8, 9 or 10am – workout and stay […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3796"}],"collection":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/comments?post=3796"}],"version-history":[{"count":0,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3796\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/media?parent=3796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/categories?post=3796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/tags?post=3796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}