{"id":33150,"date":"2020-04-09T19:38:15","date_gmt":"2020-04-09T23:38:15","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=33150"},"modified":"2020-04-09T19:40:41","modified_gmt":"2020-04-09T23:40:41","slug":"friday-home-wod-04-10-2020","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2020\/04\/09\/friday-home-wod-04-10-2020\/","title":{"rendered":"Friday Home WOD 04.10.2020"},"content":{"rendered":"<p style=\"text-align: center;\"><em>PSSSSST<\/em><em>&#8230;. <\/em><\/p>\n<p style=\"text-align: center;\"><em>HEY! <\/em><\/p>\n<p style=\"text-align: center;\"><em>HEY YOU! <\/em><em>&#8230;<\/em><\/p>\n<p style=\"text-align: center;\"><em>WE&#8217;RE ZOOMIN AT 12!!!<\/em><\/p>\n<figure id=\"attachment_33151\" aria-describedby=\"caption-attachment-33151\" style=\"width: 190px\" class=\"wp-caption alignleft\"><a href=\"https:\/\/unitedinmovement.org\/workouts\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-33151\" style=\"border: 1px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/04\/33E9FDDC-D07C-406F-95F7-18EB3EB60973-169x300.jpeg\" alt=\"\" width=\"200\" height=\"356\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/04\/33E9FDDC-D07C-406F-95F7-18EB3EB60973-169x300.jpeg 169w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/04\/33E9FDDC-D07C-406F-95F7-18EB3EB60973-576x1024.jpeg 576w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/04\/33E9FDDC-D07C-406F-95F7-18EB3EB60973-768x1365.jpeg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/04\/33E9FDDC-D07C-406F-95F7-18EB3EB60973-864x1536.jpeg 864w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2020\/04\/33E9FDDC-D07C-406F-95F7-18EB3EB60973.jpeg 1080w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/a><figcaption id=\"caption-attachment-33151\" class=\"wp-caption-text\"><em>WOD 6 Website Link found by clicking Image<\/em><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills (General Guide)<\/span><\/strong><br \/>\nI. Run\/Row\/Bike\/Jumprope of choice x<br \/>\n4-5:00 through work\/rest efforts or straight through<br \/>\nII. Dynamic Drills, Yoga Poss, Foam Rolling<\/p>\n<p><em><span style=\"text-decoration: underline;\">**The following Warm-up concept is Specific to UIM WOD 6&#8230;**<\/span><\/em><\/p>\n<p><em>I. Movements &amp; Drills x 2 Rounds<\/em><br \/>\n<em>20 x Jumping Jacks<\/em><br \/>\n<em>20 seconds x Hollow Rocks<\/em><br \/>\n<em>10 x Plank\/Handstand Hold Shoulder Taps<\/em><\/p>\n<p><em>II. Dynamics x 2 Rounds<\/em><br \/>\n<em>20 x Pike Walk<\/em><br \/>\n<em>20 x Tall Duck Walk<\/em><br \/>\n<em>10 x Spider Lunge<\/em><br \/>\n<em>10 x Scorpions<\/em><br \/>\n:30 x Seal Stretch &amp; Down Dog Per Leg for Calves<br \/>\nThread the needle shoulder and chest stretches on the floor<\/p>\n<p><em>III. Mobility &amp; \u2018Stretches\u2019 (THRUSTER MOBILITY EMPHASIS)<\/em><\/p>\n<ul>\n<li><em>Perform band or strap Hammy, Groin, ITB Strtech<\/em><\/li>\n<li><em>:30 to 1:00 lunge (hip flexor emphasis) per side<\/em><\/li>\n<li><em>Roll-out Quads! IT Bands, Hammier, etc.<\/em><\/li>\n<li><em>Roll-out t-spine, overhead and bear bug positions to prepare for the overhead pressing in the WOD below<\/em><\/li>\n<li><em>Roll-out the medial glutes via figure four position on the roller (ie slang as &#8216;upper-side butt&#8217;)<\/em><\/li>\n<li><em>Spend two efforts of :30 or 1:00 straight through in the bottom of a squat, back to wall or in the open, use a goblet weight hold to help mobility.<\/em><\/li>\n<li><em>Couch Stretch x 1:00 per side!<\/em><\/li>\n<li><em>10 Back Bridges from the floor, glute activation emphasis<\/em><\/li>\n<\/ul>\n<p><strong><span style=\"color: #cc0000;\">\u201cUnited In Movement WOD #6\u201d<\/span><\/strong><br \/>\nSelect one of the following task Options below and complete<br \/>\nFor time (vs 16:00 cap)<\/p>\n<p><strong>Option 1<\/strong><br \/>\n150 x 1-arm Dumbbell Thrusters (50\/35lbs)<br \/>\n*Every minute on the minute perform<br \/>\n5 x Lateral Burpees Over Dumbbell<\/p>\n<p><strong>Option 2<\/strong><br \/>\n150 x Squat Jumps to a 6&#8221; Target<br \/>\n*Every minute on the minute perform<br \/>\n5 x Burpees jump to 6&#8221; Target<\/p>\n<p><strong>Option 3<\/strong><br \/>\n150 x Jump Squats<br \/>\n*Every minute on the minute perform<br \/>\n3 x Burpees<\/p>\n<p>Notes: The athlete may swap arms as needed, the Dumbbell may be Squat Cleaned to begin the Thruster. On the minute the Dumbbell is placed down on the deck and the athlete performs 5 x Lateral Burpees over the Dumbbell before proceeding into the Thruster workload once again.<\/p>\n<p>Post scores to comments.<\/p>\n<hr \/>\n<div class=\"wpb_text_column wpb_content_element \">\n<div class=\"wpb_wrapper\">\n<h3><span style=\"color: #cc0000;\">Movement Standards<\/span><\/h3>\n<\/div>\n<\/div>\n<div class=\"wpb_text_column wpb_content_element \">\n<div class=\"wpb_wrapper\">\n<p><strong>Dumbbell Thruster<\/strong><br \/>\nWith the dumbbell in one arm in the front rack position, the athlete will perform a squat ensuring at the bottom of the squat the hip crease is below the top of the knee. At the top, the dumbbell must be overhead, with the athlete\u2019s hips knees and arm fully extended and locked out. A squat clean into a thruster will be allowed for the first repetition of any set.<\/p>\n<hr \/>\n<p><strong>Lateral Burpees<\/strong><br \/>\nBeing parallel to the dumbbell, the athlete must perform a standard burpee, ensuring the chest and thighs touch the ground. Once bringing themselves to standing, the athlete must bring both feet directly over the dumbbell. Once the athlete\u2019s feet arrive on the other side, that repetition is counted.<\/p>\n<hr \/>\n<p><strong>Burpee<\/strong><br \/>\nBend over or squat down and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that the athlete is in a plank position. Drop to a push-up and lower themselves down until your chest touches the ground. The athlete can also drop to their knees, which makes the impending push-up easier. Push up to return to plank position. This can be a strict push-up, a push-up from the knees, or not a push-up at all and jump the feet back in toward the hands. Then, explosively jump into the air, reaching your arms straight overhead and clap.<\/p>\n<hr \/>\n<p><strong>Squat Jumps (to a 6in Target)<\/strong><br \/>\nThis movement begins with a standard air squat. The athlete starts standing tall, and at the bottom of the squat the hip crease must pass below the top of the knee. On the way to the top of the squat, in one fluid motion, the athlete must perform a jump. If to a target,both of the athlete\u2019s hands must make contact with the pre-set 6in target, before returning back to the bottom of the squat if performing consecutive repetitions.<\/p>\n<hr \/>\n<\/div>\n<\/div>\n<p><span style=\"text-decoration: underline;\"><strong><span style=\"color: #cc0000; text-decoration: underline;\">Competition Details for the UIM, Zoom Schedule &amp; More\u2026<\/span><\/strong><\/span><\/p>\n<div class=\"_2cuy _3dgx _2vxa\"><span class=\"_4yxo\"><strong>United in Movement<\/strong> <\/span>\u2013 register: <a href=\"https:\/\/competitioncorner.net\/events\/3773?referralcode=e0e2c605-b403-41f5-a9bb-03a2ce88cfc9&amp;fbclid=IwAR2DLdChT6Z57aI1QHoHEWfe_FWYugOGsa2qv1qAaZQ9OvqWzuWK-kJY43Y\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fcompetitioncorner.net%2Fevents%2F3773%3Freferralcode%3De0e2c605-b403-41f5-a9bb-03a2ce88cfc9%26fbclid%3DIwAR2DLdChT6Z57aI1QHoHEWfe_FWYugOGsa2qv1qAaZQ9OvqWzuWK-kJY43Y&amp;h=AT256DAeBNGJe6pIjS9mlDDtW3A0Mwbm-6sxpf_7ww6LhNtd81GNrzc3WpiFr-CJ7LvP5hWD4YHXqf1p3OVsBqNhcsVzQMRollmUR_ApozRQVPHNg0SfCZMrgmVgC7-QLPqZ2MnraZnC1qcqz_-7Vps\">https:\/\/competitioncorner.net\/events\/3773<\/a><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 7 workouts over 7 days \u2013 starting Saturday, April 3<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 Donations go to CrossFit Foundation, Red Cross, and Action Against Hunger<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 Workouts done daily \u2013 see weekly schedule<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 Apparel \u2013 <a href=\"https:\/\/bornprimitive.com\/collections\/united-in-movement?fbclid=IwAR3RlnSVMQmRsqY9-MbrjAK6GzrUUr0JE5zLlThLOVAa7is4JPtneeqMOz8\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fbornprimitive.com%2Fcollections%2Funited-in-movement%3Ffbclid%3DIwAR3RlnSVMQmRsqY9-MbrjAK6GzrUUr0JE5zLlThLOVAa7is4JPtneeqMOz8&amp;h=AT3GCQcUAW1JHOGkU1KUYr_REwWDD32Tp2nIRh07H64ovKrZaeRLJebk-P2xBMyHUerEqvSHfrLFXENhARv7Q921HAgoOh_UB5KTZQEwC8f51hdWevX2S8osiCUZZ8Gm5rnLZSqT5u-XCUtzwmK0kwE\">https:\/\/bornprimitive.com\/collections\/united-in-movement<\/a><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">remember code: RECOVERY4608<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 Shoes \u2013 <a href=\"https:\/\/www.nobullproject.com\/collections\/united-in-movement?fbclid=IwAR0T6BxKLVIatR5DHeca-9_RDYiirS3kVgWV5bzCLalryl3Zg-QejaIXm7A\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fwww.nobullproject.com%2Fcollections%2Funited-in-movement%3Ffbclid%3DIwAR0T6BxKLVIatR5DHeca-9_RDYiirS3kVgWV5bzCLalryl3Zg-QejaIXm7A&amp;h=AT2PCFFvApCe46YlTeh0yUBP1UIibiOOZrMiLLkQSOMjcZ2EH54FPgkFTrG5waM1Bs2kV-jesd7UN0UoftjJCsiCKjgGAckf-1hX49-PepY_pQrcE4vC5-iPCc_G6LDXAmu7bBcVArwRw9G_HMmO7qo\">https:\/\/www.nobullproject.com\/collections\/united-in-movement<\/a><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><strong><span class=\"_4yxo\">Support Your Local Box<\/span><\/strong> \u2013 register: <a href=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fgames.crossfit.com%2Fopen%3Ffbclid%3DIwAR14rWQSPfu_xcHZ-Z6CcM0Tj_0aFBNvon8L0eV-IHdcQf8z4UGbGPbrYCc&amp;h=AT3ligYDB5J6PDjs-zBfxElLoUY4OSYOvOSyZPrdzOH3oS4ZXVaQmG7mU-lz1C9COETULRMikdEbk4PSMg_9n3pcpb56AWEbghpcxLT4YD3kIMgFBsWKn202umohlXZ3lx_eXXr0MaQncMG3vYBPpKg\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\">https:\/\/games.crossfit.com\/open<\/a><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 3 workouts over 3 weeks \u2013 starting Friday, April 3<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 Donations go to your local box<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 Workouts run Saturday morning at 9 am<\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 Apparel \u2013 <a href=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fwww.fullyamped.com%2Fcollections%2Fsupport-your-box%3Ffbclid%3DIwAR1R5InWbnt8Nqvyq5rXZhjQ31RryGWQgr_rj4kDELB9gZGjwsEQvv-Mu0E&amp;h=AT2XOkONNDQJsv9o0VK7mJ98skkGtN7xCi5nQpr5vPr4zF0MpBBAF7CGTcpDjt1mK55zR5SFaB3u76U-Hcd6NlCMy_Z5IBTE9LI9oONWgvUlvk-IyuNwRQrjHWv30m7Ux61E1E2jL05eflE3WnFQfqE\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\">https:\/\/www.fullyamped.com\/collections\/support-your-box<\/a><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><strong><span class=\"_4yxo\">Zoom\/Virtual Training Schedule<\/span><\/strong><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>\u00b7 Saturday, April 4: 9 am \u2013 <a href=\"https:\/\/us04web.zoom.us\/j\/218441921?fbclid=IwAR16uzeu1ma-gJ8W9GJwfTnL5GMYFzLFM_qf2_LefL7vk1FfRr7kTg0YGq8\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fj%2F218441921%3Ffbclid%3DIwAR16uzeu1ma-gJ8W9GJwfTnL5GMYFzLFM_qf2_LefL7vk1FfRr7kTg0YGq8&amp;h=AT2F5LWEDFUXl3cIMAwm4VP_3nNsRLt9x4Zpqy2tp5LJQQbfW0WiMcsf1qmTvaUsAT74xzRhWHXku531crd8rc9-Y8MF3xeDjLkiJBwp3qZwPN6lXd9HoExUWRSH5oHSKLA9I9N2wtgwkmY_JyB9yWw\">https:\/\/us04web.zoom.us\/j\/218441921<\/a><\/del><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>o Meeting ID: 218 441 921<\/del><\/div>\n<div><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>\u00b7 Saturday, April 4: 6 pm \u2013 <a href=\"https:\/\/us04web.zoom.us\/j\/996826243?fbclid=IwAR3n2teono6I7mhSCoruOPzX99lmfU7-Xw3xV2RCMlw8FHgsrIOB5WsI2i0\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fj%2F996826243%3Ffbclid%3DIwAR3n2teono6I7mhSCoruOPzX99lmfU7-Xw3xV2RCMlw8FHgsrIOB5WsI2i0&amp;h=AT0Wt9KahQk4BF3xZU_ic1S-PQ2-hVEd7k_T1EfEuzWxA8OTPoXBcbkyRIN6fJFKsHf5v8GMraE1PAhPoN3B9GO3o6hAcs-WHcwfAFmNjJkoM174UZmCQ5tIhCM7RIHJklzdVvXG2ZPqZTxJq0V6ocY\">https:\/\/us04web.zoom.us\/j\/996826243<\/a><\/del><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>o Meeting ID: 996 682 243<\/del><\/div>\n<div><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>\u00b7 Sunday, April 5: 3 pm \u2013 <a href=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fj%2F141005778%3Ffbclid%3DIwAR0QQdWDX-57h35Je83TCBVMe0w4-sd1MaPuYCQ7cwi7Suv1TXtVkPcpqt8&amp;h=AT0KrZ06HH0o3tkqHqwsRp2A_huyOJSsyNvoPecYuqeujPjy27Ak0AvKkxnxS3Cmibx5N7T6V6GIXUOz6kYvn8_olZZEjhmjWPMnFKWJjJo6cPbYDcW3YOAyivnYJEOhLAy8rvgSDYi51-rFD6fXKk0\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\">https:\/\/us04web.zoom.us\/j\/141005778<\/a><\/del><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>o Meeting ID: 141 005 778<\/del><\/div>\n<div><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>\u00b7 Monday, April 6: noon \u2013 <a href=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fj%2F129677757%3Ffbclid%3DIwAR3EBbwPSZMqxBDmu-5cSM_wcS2PGSRkPtAJU-dXiXvmZ3-NMXRYfrZrgW0&amp;h=AT2vE8FkkqJPJN7v_JpWP7-unskuQi-CJMd6Vd3Gk9hao_YgbOdTSuo8uqtclmbBeBjw3PclSIDRbADYu38bB0vTl7BSC6auKaGOHw95Wk81znS50t966OjOc3z97PKy6Prs3S3Y-MUPy8tgFFSpUAU\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\">https:\/\/us04web.zoom.us\/j\/129677757<\/a><\/del><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>o Meeting ID: 129 677 757<\/del><\/div>\n<div><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>\u00b7 Tuesday, April 7: 5 pm \u2013 <a href=\"https:\/\/us04web.zoom.us\/j\/805323193?fbclid=IwAR2UcWBOfZ5R3KFnvfc58FBczG4GRtu8ekAS68n7rb8Syn0QS7c6NES9QTg\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fj%2F805323193%3Ffbclid%3DIwAR2UcWBOfZ5R3KFnvfc58FBczG4GRtu8ekAS68n7rb8Syn0QS7c6NES9QTg&amp;h=AT0P5wg5cnUPLWO8tPxBm8-STzhBSQjTMWeNJOMH-_FwAwQngM65QEE21PoFg8wY9aLdOh3w1AcwGQFt1I_cjAXdF_4QUvNuHR2gN-vBTyV5UVBgWMLyuTFkS83G_ViCVIKsbXMuhmXwIYE_qK-6oCM\">https:\/\/us04web.zoom.us\/j\/805323193<\/a><\/del><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>o Meeting ID: 805 323 193<\/del><\/div>\n<div><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>\u00b7 Wednesday, April 8: 7 am \u2013 <a href=\"https:\/\/us04web.zoom.us\/j\/471292504?fbclid=IwAR0tf44ajsCHDNPnVrOhG6qgRlobf5L315iapQ5_Retl1_9ytVUkKMNIoeM\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fj%2F471292504%3Ffbclid%3DIwAR0tf44ajsCHDNPnVrOhG6qgRlobf5L315iapQ5_Retl1_9ytVUkKMNIoeM&amp;h=AT0aTA0PTSJY9G8grmF4I0O57fqS2mbA-MUQrVHNg65KwcvOV32zLAUA_H7o3zZljHMtYyIczqs7059M6DBmSb9x0UU7h4W-jH9-JBk3mpE5A_OODX2eT1DCfGsu4kUljDLtY6cQIHELmLPw-7_A_Xw\">https:\/\/us04web.zoom.us\/j\/471292504<\/a><\/del><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>o Meeting ID: 471 292 504<\/del><\/div>\n<div><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>\u00b7 Thursday, April 9: 5 pm \u2013 <a href=\"https:\/\/us04web.zoom.us\/j\/380473965?fbclid=IwAR1S_rnAlxfOITKUa78ejLzvERkQbQ6hamYx-pQFsz_wRe1rhp5MgaP7brQ\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fj%2F380473965%3Ffbclid%3DIwAR1S_rnAlxfOITKUa78ejLzvERkQbQ6hamYx-pQFsz_wRe1rhp5MgaP7brQ&amp;h=AT3wJ3hhuQwx9MaR27gWGD1zqsLOlnuI4nry5ZdsSmLpZb-qg9CsmcaBXdEIUxW2IsSkmv5op8vZr22kzakRHvbPyM740KmuM9H3TK-doH1CSCEds10hlK1XT6SiOQmHKBCssz6moRb0utnCgCL0pns\">https:\/\/us04web.zoom.us\/j\/380473965<\/a><\/del><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><del>o Meeting ID: 380 473 965<\/del><\/div>\n<div><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><strong>\u00b7 Friday, April 10: noon \u2013 <a href=\"https:\/\/us04web.zoom.us\/j\/238142626?fbclid=IwAR17kE6jXfcsnD4OIFfrfgkLeA03x37nxOwv-ggefk68qwVYr89y1f4iFcI\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fj%2F238142626%3Ffbclid%3DIwAR17kE6jXfcsnD4OIFfrfgkLeA03x37nxOwv-ggefk68qwVYr89y1f4iFcI&amp;h=AT2wUpogrqHaWt2f2URy5KFdiGFCWE-2cU5OKYLJZ3zdMOuzzuE3DhTi3JVGeNaYIxK6cHcBLdVvzSX3vejoVQSdBGvPSM8OejTgJoWfdiyTqkKRyNwQ9u8r4YqtuFy2gVgN1sUCcx7BQNhKju59uiQ\">https:\/\/us04web.zoom.us\/j\/238142626<\/a><\/strong><\/div>\n<div class=\"_2cuy _3dgx _2vxa\"><strong>o Meeting ID: 238 142 626<\/strong><\/div>\n<div><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">\u00b7 Saturday, April 11: 9 am \u2013 <a href=\"https:\/\/us04web.zoom.us\/meeting\/631352682?fbclid=IwAR3BlsVhZPJ8upRY5wwYqd110qzhY8xTG6jxaGdOFK-dfYCHRKAf2scjwgs\" target=\"_blank\" rel=\"noopener nofollow noreferrer\" data-lynx-mode=\"origin\" data-lynx-uri=\"https:\/\/l.facebook.com\/l.php?u=https%3A%2F%2Fus04web.zoom.us%2Fmeeting%2F631352682%3Ffbclid%3DIwAR3BlsVhZPJ8upRY5wwYqd110qzhY8xTG6jxaGdOFK-dfYCHRKAf2scjwgs&amp;h=AT0F5IV9zWKDPQUPAk4z_lMwdv8chRI0CSfO5goL38aRX_5i_RB1n6HRJmQofvXmjPDKLts2VdsAgIIe5RHrJssmXJOamL78etFqMnQwSIpOt4WAPBovrhLfu2rpfJm7q-tQMIrj3IitygCClcuNXYg\">https:\/\/us04web.zoom.us\/meeting\/631352682<\/a><\/div>\n<div class=\"_2cuy _3dgx _2vxa\">o Meeting ID: 631 352 682<\/div>\n<div class=\"_3x-2\" data-ft=\"{&quot;tn&quot;:&quot;H&quot;}\">\n<div data-ft=\"{&quot;tn&quot;:&quot;H&quot;}\">\n<div class=\"mtm\">\n<div id=\"u_fetchstream_9_1a\" class=\"_6m2 _1zpr clearfix _dcs _4_w4 _59ap _2bf7 _64lx _3eqz _20pq _3eqw _2rk1 _3n1j _5qqr\" data-ft=\"{&quot;tn&quot;:&quot;H&quot;}\">\n<div class=\"clearfix _2r3x\">\n<div class=\"lfloat _ohe\">\n<div class=\"_6ks\">\n<div><\/div>\n<div id=\"u_fetchstream_9_1d\" class=\"accessible_elem inlineBlock\"><em>United in Movement seeks to bring the community together during a time of isolation and uncertainty. Our mission is to unite in movement to ultimately raise relief funds through a charitable organization to support those affected by the pandemic.<\/em><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>PSSSSST&#8230;. HEY! HEY YOU! &#8230; WE&#8217;RE ZOOMIN AT 12!!! Warm-up Drills (General Guide) I. Run\/Row\/Bike\/Jumprope of choice x 4-5:00 through work\/rest efforts or straight through II. Dynamic Drills, Yoga Poss, Foam Rolling **The following Warm-up concept is Specific to UIM WOD 6&#8230;** I. Movements &amp; Drills x 2 Rounds 20 x Jumping Jacks 20 seconds &#8230; <a title=\"Friday Home WOD 04.10.2020\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2020\/04\/09\/friday-home-wod-04-10-2020\/\" aria-label=\"More on Friday Home WOD 04.10.2020\">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\/33150"}],"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=33150"}],"version-history":[{"count":4,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/33150\/revisions"}],"predecessor-version":[{"id":33155,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/33150\/revisions\/33155"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=33150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=33150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=33150"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=33150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}