{"id":40754,"date":"2022-03-24T04:51:34","date_gmt":"2022-03-24T08:51:34","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=40754"},"modified":"2022-03-24T06:37:56","modified_gmt":"2022-03-24T10:37:56","slug":"thursday-03-24-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/03\/24\/thursday-03-24-2022\/","title":{"rendered":"Thursday 03.24.2022"},"content":{"rendered":"<p><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/03\/IMG_2576.heic\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-40755\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/03\/IMG_2576.heic\" alt=\"\" width=\"1\" height=\"1\" \/><\/a><\/p>\n<figure id=\"attachment_40756\" aria-describedby=\"caption-attachment-40756\" style=\"width: 306px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/03\/IMG_2576-scaled.jpeg\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-40756\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/03\/IMG_2576-225x300.jpeg\" alt=\"\" width=\"316\" height=\"421\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/03\/IMG_2576-225x300.jpeg 225w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/03\/IMG_2576-768x1024.jpeg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/03\/IMG_2576-1152x1536.jpeg 1152w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/03\/IMG_2576-scaled.jpeg 1536w\" sizes=\"(max-width: 316px) 100vw, 316px\" \/><\/a><figcaption id=\"caption-attachment-40756\" class=\"wp-caption-text\"><em>Trevor hits a Bar Muscle-up during 22.3, wonders to himself how to get back down&#8230; YESSSSS!<\/em><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. ROMWOD: \u201cSelect\u201d<br \/>\n18:00 Run Time<br \/>\nII. Remedial\/Dynamic Mobility<br \/>\nIII. Single-unders x 50-40-30-20-10 reps<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;Navigation&#8221;<\/span><\/strong><br \/>\n2 Rounds versus a 16:00 Running Clock,<br \/>\nworking through work rest intervals of<br \/>\n:90 seconds x :30 seconds<\/p>\n<p>50\/30 x Double-unders<br \/>\n30 x Wallball (20\/14lbs)<br \/>\n30 x Toes-to-Bar<\/p>\n<p>50\/30 x Double-unders<br \/>\n30 x Medicine Ball Cleans (20\/14lbs)<br \/>\n30 x Push-ups<\/p>\n<p>50\/30 x Double-unders<br \/>\n30 x Slamball<\/p>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">Skill Development<\/span><\/strong><br \/>\n4 x 10 reps of Back Extensions (rx+ weighted)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. ROMWOD: \u201cSelect\u201d 18:00 Run Time II. Remedial\/Dynamic Mobility III. Single-unders x 50-40-30-20-10 reps &#8220;Navigation&#8221; 2 Rounds versus a 16:00 Running Clock, working through work rest intervals of :90 seconds x :30 seconds 50\/30 x Double-unders 30 x Wallball (20\/14lbs) 30 x Toes-to-Bar 50\/30 x Double-unders 30 x Medicine Ball Cleans (20\/14lbs) 30 &#8230; <a title=\"Thursday 03.24.2022\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2022\/03\/24\/thursday-03-24-2022\/\" aria-label=\"More on Thursday 03.24.2022\">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\/40754"}],"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=40754"}],"version-history":[{"count":2,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/40754\/revisions"}],"predecessor-version":[{"id":40758,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/40754\/revisions\/40758"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=40754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=40754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=40754"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=40754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}