{"id":3801,"date":"2024-10-28T16:00:00","date_gmt":"2024-10-28T23:00:00","guid":{"rendered":"https:\/\/crossfitsr.com\/archives\/3801"},"modified":"2024-10-28T16:00:00","modified_gmt":"2024-10-28T23:00:00","slug":"crossfit-wod-october-29-2024","status":"publish","type":"post","link":"https:\/\/crossfitsr.com\/archives\/3801","title":{"rendered":"CrossFit WOD, October 29, 2024"},"content":{"rendered":"
\n
CrossFit – Tue, Oct 29<\/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

Soldier<\/p>\n

Samson<\/p>\n

Side Lunge<\/p>\n

3 Squat 3 step<\/p>\n

—<\/p>\n

Assault Bike Foam Roller Face off – elimination<\/p>\n

Bikes are 4′ apart, blow foam roller to other bike to win<\/p>\n<\/div>\n<\/div>\n

<\/p>\n

<\/p>\n
Accessory Work<\/div>\n
\n

3x<\/p>\n

8 Bulgarian Split Squat<\/p>\n

8 Single Leg RDL<\/p>\n

8 ATG Split<\/p>\n

10 Slant Board Goblet<\/p>\n

6 Nordics<\/p>\n<\/div>\n

\n
Metcon (Time)<\/div>\n
\n

7 Rounds<\/p>\n

15 minute cap<\/p>\n

12 Russian KB Swing 35\/26 (rx+ 53\/35)<\/p>\n

6 Headcutters<\/p>\n

3 Deck Squat<\/p>\n<\/div>\n<\/div>\n<\/div>\n

<\/p>\n

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

3 Rounds<\/p>\n

5 RT Arm Turkish Sit Up<\/p>\n

10 Leg Lifts over KB<\/p>\n

5 LT Arm Turkish Sit Up<\/p>\n

10 Leg Lifts over KB<\/p>\n<\/div>\n<\/div>\n

<\/p>\n

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

KB Arm Bar<\/p>\n

Couch<\/p>\n

KNeeling Hamstring<\/p>\n<\/div>\n<\/div>\n

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

CrossFit – Tue, Oct 29 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\/3801"}],"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=3801"}],"version-history":[{"count":0,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3801\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/media?parent=3801"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/categories?post=3801"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/tags?post=3801"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}