,{"id":3799,"date":"2024-10-26T16:00:00","date_gmt":"2024-10-26T23:00:00","guid":{"rendered":"https:\/\/crossfitsr.com\/archives\/3799"},"modified":"2024-10-26T16:00:00","modified_gmt":"2024-10-26T23:00:00","slug":"crossfit-wod-october-27-2024","status":"publish","type":"post","link":"https:\/\/crossfitsr.com\/archives\/3799","title":{"rendered":"CrossFit WOD, October 27, 2024"},"content":{"rendered":"<div class=\"soswodify_wod_wrapper\">\n<div class=\"soswodify_wod_header\">CrossFit &#8211; Sun, Oct 27<\/div>\n<div class=\"soswodify_wod_comment\"><\/div>\n<div class=\"soswodify_announcements\">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 ReservationsVeteran&#039;s Weekend Hours:<br \/>11\/8 last class 4:30pm<br \/>11\/9 9am CF 10am Adv &#8211; reservations<br \/>11\/10 9:30am &#8211; reservations<br \/>11\/11 7am &amp; 8:30am &#8211; reservations<\/div>\n<p><span class=\"soswodify_ListRecords\"><\/p>\n<div class=\"sos_wodify_section_warm-up\"><!-- WOD Component ID 98923795--><\/p>\n<div class=\"soswodify_section_title\">Warm-up<\/div>\n<div class=\"soswodify_section_comment\">\n<p>carioca<\/p>\n<p>3 squat 3 step<\/p>\n<p>high knees<\/p>\n<p>butt kickers<\/p>\n<p>runners lunge<\/p>\n<p>10 hollow rocks<\/p>\n<p>10 superman<\/p>\n<p>10 good morning<\/p>\n<p>200 M Run<\/p>\n<\/div>\n<div class=\"soswodify_component_show_wrapper\">\n<div class=\"soswodify_component_name\">Squat &amp; Run (AMRAP &#8211; Rounds and Reps)<\/div>\n<div class=\"soswodify_component_wrapper\">30 min amrap<br \/>\n10 back squat 45\/35<br \/>\n100 m run<br \/>\n20 back squat 45\/35<br \/>\n200 m run<br \/>\nAdd 30#\/20# to your back squat each round<br \/>\n10 back squats 75\/55<br \/>\n100 M Run<br \/>\n20 Back Squat 75\/55<br \/>\n200 M run<br \/>\n10 Back Squat 105\/75<br \/>\n100 M Run<br \/>\n20 Back Squat 105\/75<br \/>\n200 M Run<br \/>\n10 Back Squat 135\/95<br \/>\n100 M run<br \/>\n20 Back Squat 135\/95<br \/>\n200 M Run<br \/>\n165\/115<br \/>\n195\/135<br \/>\n225\/155<br \/>\nso on and so forth&#8230;<br \/>\nSCORING &#8211; every 10,100,20,200 = 1 round.  <\/div>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/p>\n<div class=\"sos_wodify_section_cooldown\"><!-- WOD Component ID 98923848--><\/p>\n<div class=\"soswodify_section_title\">Cooldown<\/div>\n<div class=\"soswodify_section_comment\">\n<p>couch<\/p>\n<p>pigeon<\/p>\n<p>bretzel<\/p>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit &#8211; Sun, Oct 27 Halloween LAST CLASS is 4:30pm\u00a0 Veteran&#039;s Day hoursFri 11\/8 LAST CLASS 4:30pm11\/9 9am &amp; 10 am Advanced Reservations11\/10 1 class [&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\/3799"}],"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=3799"}],"version-history":[{"count":0,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3799\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/media?parent=3799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/categories?post=3799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/tags?post=3799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}