,{"id":3802,"date":"2024-10-29T16:00:00","date_gmt":"2024-10-29T23:00:00","guid":{"rendered":"https:\/\/crossfitsr.com\/archives\/3802"},"modified":"2024-10-29T16:00:00","modified_gmt":"2024-10-29T23:00:00","slug":"crossfit-wod-october-30-2024","status":"publish","type":"post","link":"https:\/\/crossfitsr.com\/archives\/3802","title":{"rendered":"CrossFit WOD, October 30, 2024"},"content":{"rendered":"<div class=\"soswodify_wod_wrapper\">\n<div class=\"soswodify_wod_header\">CrossFit &#8211; Wed, Oct 30<\/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 99181674--><\/p>\n<div class=\"soswodify_section_title\">Warm-up<\/div>\n<div class=\"soswodify_section_comment\">\n<p>Hip Circle Activation<\/p>\n<p>&#8212;<\/p>\n<p>Spider man crawl<\/p>\n<p>Bear Crawl<\/p>\n<p>Duck Walk<\/p>\n<p>10 Hollow Rock<\/p>\n<p>10 Superman<\/p>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/p>\n<div class=\"sos_wodify_section_skill-work\"><!-- WOD Component ID 99181683--><\/p>\n<div class=\"soswodify_section_title\">Skill Work<\/div>\n<div class=\"soswodify_section_comment\">\n<p>Jumping C2B<\/p>\n<p>Kipping C2B<\/p>\n<p>BMU<\/p>\n<\/div>\n<div class=\"soswodify_component_show_wrapper\">\n<div class=\"soswodify_component_name\">Metcon (AMRAP &#8211; Rounds and Reps)<\/div>\n<div class=\"soswodify_component_wrapper\">\n<p>3x <\/p>\n<p>2:30 min amrap <\/p>\n<p>3 C2B (rx+ bar MU)<\/p>\n<p>6 Hang Squat Clean 75\/55 (rx+ 115\/75)<\/p>\n<p>Rest 2 minutes<\/p>\n<p>SCORE EACH ONE SEPARATELY<\/p>\n<\/div>\n<\/div>\n<div class=\"soswodify_component_show_wrapper\">\n<div class=\"soswodify_component_name\">Metcon (AMRAP &#8211; Rounds and Reps)<\/div>\n<div class=\"soswodify_component_wrapper\">\n<p>3x <\/p>\n<p>2:30 min amrap <\/p>\n<p>3 C2B (rx+ bar MU)<\/p>\n<p>6 Hang Squat Clean 75\/55 (rx+ 115\/75)<\/p>\n<p>Rest 2 minutes<\/p>\n<p>SCORE EACH ONE SEPARATELY<\/p>\n<\/div>\n<\/div>\n<div class=\"soswodify_component_show_wrapper\">\n<div class=\"soswodify_component_name\">Metcon (AMRAP &#8211; Rounds and Reps)<\/div>\n<div class=\"soswodify_component_wrapper\">\n<p>3x <\/p>\n<p>2:30 min amrap <\/p>\n<p>3 C2B (rx+ bar MU)<\/p>\n<p>6 Hang Squat Clean 75\/55 (rx+ 115\/75)<\/p>\n<p>Rest 2 minutes<\/p>\n<p>SCORE EACH ONE SEPARATELY<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/p>\n<div class=\"sos_wodify_section_cooldown\"><!-- WOD Component ID 99181718--><\/p>\n<div class=\"soswodify_section_title\">Cooldown<\/div>\n<div class=\"soswodify_section_comment\">\n<p>Pancake<\/p>\n<p>Kneeling Lat<\/p>\n<p>\u00bd Kneeling Thoracic Rotation<\/p>\n<\/div>\n<\/div>\n<p><!-- \/section --><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>CrossFit &#8211; Wed, Oct 30 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\/3802"}],"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=3802"}],"version-history":[{"count":0,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3802\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/media?parent=3802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/categories?post=3802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/tags?post=3802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}