{"id":7616,"date":"2015-04-21T00:18:35","date_gmt":"2015-04-21T04:18:35","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7616"},"modified":"2015-04-21T00:18:35","modified_gmt":"2015-04-21T04:18:35","slug":"04-21-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/04\/21\/04-21-2015\/","title":{"rendered":"04.21.2015"},"content":{"rendered":"<p><a href=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/04\/11159954_866856073360393_1920723137551811709_n-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-7617\" style=\"border: 1px solid black\" src=\"http:\/\/newhampshire.sitesasrx.com\/wp-content\/blogs.dir\/98\/files\/2015\/04\/11159954_866856073360393_1920723137551811709_n-169x300.jpg\" alt=\"11159954_866856073360393_1920723137551811709_n\" width=\"169\" height=\"300\" srcset=\"https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/04\/11159954_866856073360393_1920723137551811709_n-169x300.jpg 169w, https:\/\/crossfitnewhampshire.com\/wp-content\/uploads\/2015\/04\/11159954_866856073360393_1920723137551811709_n.jpg 540w\" sizes=\"(max-width: 169px) 100vw, 169px\" \/><\/a><em><strong>Congratulations to Marilyn for completing her first Boston Marathon yesterday in 5 hours 42 minutes! We&#8217;re so proud of her and her amazing accomplishment.<\/strong><\/em><\/p>\n<p><span style=\"color: #cc0000\"><strong>Warm-up Drills<\/strong><\/span><br \/>\nI. 8:00 Game Time (YESSSS)<br \/>\nII. Mobility<\/p>\n<p><span style=\"color: #cc0000\"><strong>Impact\/Focus: Double Unders<\/strong><\/span><br \/>\nToday we will be working on various progressions of double unders. Every minute on the minute for 12:00 complete the following.<\/p>\n<p>Double Under Progression<br \/>\n:30 x Single Unders<br \/>\n:30 x Tuck Jumps<br \/>\n:30 x 5 single unders, 1 double under<br \/>\n:30 x 2 single unders, 1 double under<br \/>\nEtc.<\/p>\n<p>For those with Double unders<br \/>\n25 x Double unders EMOTM<\/p>\n<p><span style=\"color: #cc0000\"><strong>&#8220;Quadrats &amp; Invasive Crabs&#8221;<\/strong><\/span><br \/>\nFour Rounds for time of<br \/>\n20 x Overhead Walking Lunges (45\/25lbs)<br \/>\n25 x GHD Sit-ups<br \/>\n15 x Pull-ups<\/p>\n<p>Notes: Overhead Walking Lunges are 10 reps per leg for 10 reps\/steps total per Round. Use bumper plates for the overhead walking lunges. Active shoulders are critical for safe and efficient execution of this WOD.<\/p>\n<p>Post scores\u00a0to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Congratulations to Marilyn for completing her first Boston Marathon yesterday in 5 hours 42 minutes! We&#8217;re so proud of her and her amazing accomplishment. Warm-up Drills I. 8:00 Game Time (YESSSS) II. Mobility Impact\/Focus: Double Unders Today we will be working on various progressions of double unders. Every minute on the minute for 12:00 complete &#8230; <a title=\"04.21.2015\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2015\/04\/21\/04-21-2015\/\" aria-label=\"More on 04.21.2015\">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\/7616"}],"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=7616"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/7616\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=7616"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=7616"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=7616"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=7616"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}