{"id":7296,"date":"2015-01-14T00:28:27","date_gmt":"2015-01-14T04:28:27","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7296"},"modified":"2015-01-14T00:28:27","modified_gmt":"2015-01-14T04:28:27","slug":"01-14-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/01\/14\/01-14-2015\/","title":{"rendered":"01.14.2015"},"content":{"rendered":"<p><span style=\"color: #cc0000\"><strong><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/01\/DSC_0201.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-7297\" style=\"border: 1px solid black\" src=\"http:\/\/newhampshire.sitesasrx.com\/wp-content\/blogs.dir\/98\/files\/2015\/01\/DSC_0201-300x185.jpg\" alt=\"DSC_0201\" width=\"300\" height=\"185\" \/><\/a>Warm-up Drills<\/strong><\/span><br \/>\nI. Speed Rope 2:00<br \/>\nII. 6:00 AMRAP of<br \/>\n5 x Pull-ups (Deadhang)<br \/>\n10 x Push-ups (CFGS)<br \/>\n15 x Air Squats (Wall Therapy)<br \/>\nIII. Mobility<\/p>\n<p><span style=\"color: #cc0000\"><strong>Impact\/Focus: Death by 10m<\/strong><\/span><br \/>\nEvery minute on the minute add an additional 10m Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within the time allotted.<br \/>\n1 x 10m Sprint (0:00-1:00)<br \/>\n2 x 10m Sprints (1:00-2:00)<br \/>\n3 x 10m Sprints (2:00-3:00)<br \/>\netc\u2026<\/p>\n<p>Post scores to comments.<\/p>\n<p><span style=\"color: #cc0000\"><strong>\u201cTabata This!\u201d<\/strong><\/span> Paleo Tester #3<br \/>\nTabata x Row<br \/>\nRest 1 minute<br \/>\nTabata x Squat<br \/>\nRest 1 minute<br \/>\nTabata x Pull-up<br \/>\nRest 1 minute<br \/>\nTabata x Push-up<br \/>\nRest 1 minute<br \/>\nTabata x Abmat Sit-up<\/p>\n<p>Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best\/worst reps for each movement.<\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-up Drills I. Speed Rope 2:00 II. 6:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact\/Focus: Death by 10m Every minute on the minute add an additional 10m Sprint to your workload. Continue in this fashion until unable to complete the requisite distance within &#8230; <a title=\"01.14.2015\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2015\/01\/14\/01-14-2015\/\" aria-label=\"More on 01.14.2015\">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\/7296"}],"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=7296"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/7296\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=7296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=7296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=7296"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=7296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}