,{"id":3797,"date":"2024-10-24T16:00:00","date_gmt":"2024-10-24T23:00:00","guid":{"rendered":"https:\/\/crossfitsr.com\/archives\/3797"},"modified":"2024-10-24T16:00:00","modified_gmt":"2024-10-24T23:00:00","slug":"crossfit-wod-october-25-2024","status":"publish","type":"post","link":"https:\/\/crossfitsr.com\/archives\/3797","title":{"rendered":"CrossFit WOD, October 25, 2024"},"content":{"rendered":"<div class=\"soswodify_wod_wrapper\">\n<div class=\"soswodify_wod_header\">CrossFit &#8211; Fri, Oct 25<\/div>\n<div class=\"soswodify_wod_comment\"><\/div>\n<div class=\"soswodify_announcements\">Saturday 10\/26 &#8211; CFSR&#039;s Sweet 16 Anniversary &#8211; come to any class 8, 9 or 10am &#8211; workout and stay for food &amp; drinks!<br \/>All are welcome!Halloween LAST CLASS is 4:30pm<br \/>\u00a0 Veteran&#039;s Day hours<br \/>Fri 11\/8 LAST CLASS 4:30pm<br \/>11\/9 9am &amp; 10 am Advanced Reservations<br \/>11\/10 1 class 9:30am Reservations<br \/>Veteran&#039;s Day 11\/11 7am &amp; 8:30am Reservations<\/div>\n<p><span class=\"soswodify_ListRecords\"><\/p>\n<div class=\"sos_wodify_section_warm-up\"><!-- WOD Component ID 98915132--><\/p>\n<div class=\"soswodify_section_title\">Warm-up<\/div>\n<div class=\"soswodify_section_comment\">\n<p>partner over under PVC pipe &#8211; 5 each direction<\/p>\n<p>10 Partner PVC Squat &#8211; holding stick in front<\/p>\n<p>10 Partner PVC Sit Up<\/p>\n<p>10 Partner PVC Lunge<\/p>\n<p>100 M Partner run holding PVC pipe<\/p>\n<p>Hang from rig 30 Seconds<\/p>\n<p>10 Scap Pull Ups<\/p>\n<p>5 Pull Ups<\/p>\n<\/div>\n<div class=\"soswodify_component_show_wrapper\">\n<div class=\"soswodify_component_name\">Metcon (Time)<\/div>\n<div class=\"soswodify_component_wrapper\">\n<p>Partner Wod<\/p>\n<p>1 works 1 rest &#8211; partition as needed<\/p>\n<p>100 Pull Ups<\/p>\n<p>200 Sit Ups<\/p>\n<p>100 Lunges 1 DB Overhead 30\/20 (rx+ 50\/35)<\/p>\n<p>200 DB Snatch<\/p>\n<p>100 Cal Assault Bike<\/p>\n<p>200 Double Unders<\/p>\n<p>1000 M Run<\/p>\n<p>35 Min Cap<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/p>\n<div class=\"sos_wodify_section_cooldown\"><!-- WOD Component ID 98915164--><\/p>\n<div class=\"soswodify_section_title\">Cooldown<\/div>\n<div class=\"soswodify_section_comment\">\n<p>3 POS scorpion<\/p>\n<p>banded leg stretch on floor<\/p>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit &#8211; Fri, Oct 25 Saturday 10\/26 &#8211; CFSR&#039;s Sweet 16 Anniversary &#8211; come to any class 8, 9 or 10am &#8211; workout and stay [&hellip;]<\/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\/3797"}],"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=3797"}],"version-history":[{"count":0,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3797\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/media?parent=3797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/categories?post=3797"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/tags?post=3797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}