{"id":1388,"date":"2012-11-29T04:56:15","date_gmt":"2012-11-29T08:56:15","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=1388"},"modified":"2012-11-29T04:56:15","modified_gmt":"2012-11-29T08:56:15","slug":"rope-climbturkish-get-up-skill-focus-an-elff-on-tha-shelf-11-29-2012","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2012\/11\/29\/rope-climbturkish-get-up-skill-focus-an-elff-on-tha-shelf-11-29-2012\/","title":{"rendered":"11.29.2012"},"content":{"rendered":"<p><span style=\"color: #cc0000\"><strong>Warm-up Drills<\/strong><\/span><br \/>\nI. 2 Rounds of<br \/>\nBear Crawl (40ft)<br \/>\nBurpee Broad Jump (40ft)<br \/>\nCrabwalk (40ft)<br \/>\nII. 2 Rounds of<br \/>\n5 x KB Sumo Deadlift<br \/>\n5 x KB Sumo Deadlift High Pull<br \/>\n5 x Russian KB Swings<br \/>\n5 x American KB Swings<br \/>\n10 x Goblet Squats<br \/>\n15 x Knees-2-Elbows<br \/>\nIII. Mobility<\/p>\n<p><span style=\"color: #cc0000\"><strong>Impact\/Focus: Rope Climbs &amp; TGU&#8217;s<\/strong><\/span><br \/>\nAgainst a 10:00 Running Clock complete as many Rounds\/Reps of the following:<br \/>\n1 x L-sit Rope Climb (scale to legless, or feet assisted as necessary)<br \/>\n8 x Turkish Get-ups (24\/16kg)<\/p>\n<p>Post scores to comments.<\/p>\n<p><span style=\"color: #cc0000\"><strong>\u201cThe Elf On Tha Shelf\u201d<\/strong><\/span><br \/>\nComplete as many Rounds\/Reps as possible in 15:00 of<br \/>\nRow 250m<br \/>\n10 x American KB Swings (32\/24kg)<br \/>\n15 x Wallball (20\/14lbs)<br \/>\n10 x Box Jumps (24\/20&#8221;)<\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. 2 Rounds of Bear Crawl (40ft) Burpee Broad Jump (40ft) Crabwalk (40ft) II. 2 Rounds of 5 x KB Sumo Deadlift 5 x KB Sumo Deadlift High Pull 5 x Russian KB Swings 5 x American KB Swings 10 x Goblet Squats 15 x Knees-2-Elbows III. Mobility Impact\/Focus: Rope Climbs &amp; TGU&#8217;s &#8230; <a title=\"11.29.2012\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2012\/11\/29\/rope-climbturkish-get-up-skill-focus-an-elff-on-tha-shelf-11-29-2012\/\" aria-label=\"More on 11.29.2012\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/1388"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=1388"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/1388\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=1388"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=1388"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=1388"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=1388"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}