{"id":41120,"date":"2022-05-02T04:35:22","date_gmt":"2022-05-02T08:35:22","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=41120"},"modified":"2022-05-02T04:35:22","modified_gmt":"2022-05-02T08:35:22","slug":"monday-05-02-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/05\/02\/monday-05-02-2022\/","title":{"rendered":"Monday 05.02.2022"},"content":{"rendered":"<figure id=\"attachment_41121\" aria-describedby=\"caption-attachment-41121\" style=\"width: 351px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/IMG_0032.jpg\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-41121\" style=\"border: .3px solid black;\" src=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/IMG_0032-271x300.jpg\" alt=\"\" width=\"361\" height=\"400\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/IMG_0032-271x300.jpg 271w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/IMG_0032-925x1024.jpg 925w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/IMG_0032-768x850.jpg 768w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2022\/05\/IMG_0032.jpg 1370w\" sizes=\"(max-width: 361px) 100vw, 361px\" \/><\/a><figcaption id=\"caption-attachment-41121\" class=\"wp-caption-text\"><em>Honoring Manion this past Saturday with the crew.<\/em><\/figcaption><\/figure>\n<p><strong><span style=\"color: #cc0000;\">Warm-up Drills<\/span><\/strong><br \/>\nI. Run 400m or Row 500m<br \/>\nII. Foam Rolling &amp; Dynamics<br \/>\nIII. Mobility<\/p>\n<p><strong><span style=\"color: #cc0000;\">Impact\/Focus: Wattage Wave Pool<\/span><\/strong><br \/>\nWarm-up Efforts @ 3 x 25\/20cal w\/ :20 rest<br \/>\n(find wattage baseline)<br \/>\nThen&#8230;<br \/>\nHolding best wattage possible for each of the following intervals<br \/>\n3-6-9-12-15-18-21kcal x :20 rest between each effort.<\/p>\n<p>Post scores to comments.<\/p>\n<p><strong><span style=\"color: #cc0000;\">&#8220;OPORD: Murph Prep&#8221;<\/span><\/strong><br \/>\nComplete for time<br \/>\nRun 400m<br \/>\nThen&#8230;<br \/>\n7 Rounds of<br \/>\n5 x Pull-ups<br \/>\n10 x Push-ups<br \/>\n15 x Air Squats<br \/>\nThen&#8230;<br \/>\nFinish with a 400m Run<\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Run 400m or Row 500m II. Foam Rolling &amp; Dynamics III. Mobility Impact\/Focus: Wattage Wave Pool Warm-up Efforts @ 3 x 25\/20cal w\/ :20 rest (find wattage baseline) Then&#8230; Holding best wattage possible for each of the following intervals 3-6-9-12-15-18-21kcal x :20 rest between each effort. Post scores to comments. &#8220;OPORD: Murph &#8230; <a title=\"Monday 05.02.2022\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2022\/05\/02\/monday-05-02-2022\/\" aria-label=\"More on Monday 05.02.2022\">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\/41120"}],"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=41120"}],"version-history":[{"count":1,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/41120\/revisions"}],"predecessor-version":[{"id":41122,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/41120\/revisions\/41122"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=41120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=41120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=41120"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=41120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}