{"id":8741,"date":"2016-09-27T23:32:02","date_gmt":"2016-09-28T03:32:02","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=8741"},"modified":"2016-09-27T23:32:02","modified_gmt":"2016-09-28T03:32:02","slug":"09-28-2016","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2016\/09\/27\/09-28-2016\/","title":{"rendered":"09.28.2016"},"content":{"rendered":"

\"img_1479\"ANNOUNCEMENTS<\/strong>
\n\u2013 Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!<\/p>\n

Warm-up Drills<\/strong><\/span>
\nI. Run 400m
\nII. 6:00 Dynamic Mobility
\n25ft Duck Walk
\n25ft Crab Walk
\n25ft Bear Crawl
\n25ft Inchworms
\n25ft Spider Lunge
\n10 x Scorpion Stretch
\nIII. Mobility<\/p>\n

Impact\/Focus #1: Push\/Split Jerk<\/strong><\/span>
\nWarm up as needed (3 sets x 3 reps) before completing the following workload for Push\/Split Jerk.<\/p>\n

Push\/Split Jerk 3-3-3-2-2-2<\/p>\n

Post loads to comments.<\/p>\n

Impact\/Focus #2: Barbell Row\/TTB EMOTM<\/strong><\/span>
\nEvery minute on the minute for a total of 12 minutes the athlete completes the following movements\/workload assignments:
\nOdd Minutes: 3 x Barbell Row
\nEven Minutes: 10 x Toes-2-Bar<\/p>\n

Notes: there are two movements, Barbell Row and Toes-2-Bar , which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.<\/p>\n

Post scores to comments.<\/p>\n

WOD<\/strong><\/span>
\n5-10:00 Metabolic Conditioning<\/p>\n","protected":false},"excerpt":{"rendered":"

ANNOUNCEMENTS \u2013 Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends! Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunge 10 x Scorpion Stretch III. Mobility Impact\/Focus #1: Push\/Split Jerk Warm up as needed (3 sets x … 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\/8741"}],"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=8741"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/8741\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=8741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=8741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=8741"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=8741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}