,{"id":3800,"date":"2024-10-27T16:00:00","date_gmt":"2024-10-27T23:00:00","guid":{"rendered":"https:\/\/crossfitsr.com\/archives\/3800"},"modified":"2024-10-27T16:00:00","modified_gmt":"2024-10-27T23:00:00","slug":"crossfit-wod-october-28-2024","status":"publish","type":"post","link":"https:\/\/crossfitsr.com\/archives\/3800","title":{"rendered":"CrossFit WOD, October 28, 2024"},"content":{"rendered":"
\n
CrossFit – Mon, Oct 28<\/div>\n
<\/div>\n
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 ReservationsVeteran's Weekend Hours:
11\/8 last class 4:30pm
11\/9 9am CF 10am Adv – reservations
11\/10 9:30am – reservations
11\/11 7am & 8:30am – reservations<\/div>\n

<\/p>\n

<\/p>\n
Warm-up<\/div>\n
\n

Xo Sym Iron Scap<\/p>\n

2x<\/p>\n

10 Scap Pull Ups<\/p>\n

5 Hanging knee raise<\/p>\n

5 Hollow Rock<\/p>\n

5 Superman<\/p>\n

—<\/p>\n

Partner Med Ball Pass – Chest\/Side\/overhead\/wall ball<\/p>\n<\/div>\n

\n
Shoulder Press (7×1 record heaviest)<\/div>\n
<\/div>\n<\/div>\n
\n
Metcon (AMRAP – Rounds and Reps)<\/div>\n
\n

10 Min AMRAP<\/p>\n

3 Curtis P Complex – power clean, lunge, lunge, push press 75\/55 (rx+ 95\/65)<\/p>\n

9 Knees to Elbow<\/p>\n<\/div>\n<\/div>\n<\/div>\n

<\/p>\n

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

2x<\/p>\n

10 moving side plank left<\/p>\n

20 Jackknife Sit Ups<\/p>\n

10 moving side plank right<\/p>\n<\/div>\n<\/div>\n

<\/p>\n

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

band overhead stretches<\/p>\n

up\/down dog<\/p>\n

bretzel<\/p>\n<\/div>\n<\/div>\n

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

CrossFit – Mon, Oct 28 Halloween LAST CLASS is 4:30pm\u00a0 Veteran's Day hoursFri 11\/8 LAST CLASS 4:30pm11\/9 9am & 10 am Advanced Reservations11\/10 1 class […]<\/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\/3800"}],"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=3800"}],"version-history":[{"count":0,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3800\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/media?parent=3800"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/categories?post=3800"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/tags?post=3800"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}