{"id":372,"date":"2012-02-09T16:46:21","date_gmt":"2012-02-09T16:46:21","guid":{"rendered":"http:\/\/www.pasko.net\/wordpress\/?p=372"},"modified":"2012-02-09T16:46:21","modified_gmt":"2012-02-09T16:46:21","slug":"crossfit-2012-how-i-hate-thee","status":"publish","type":"post","link":"https:\/\/www.pasko.net\/wordpress\/2012\/02\/09\/crossfit-2012-how-i-hate-thee\/","title":{"rendered":"Crossfit, 2012, how I hate thee"},"content":{"rendered":"<p id=\"top\" \/>\n<h1>Some of the 2012 crossfit workouts I&#8217;ve done and hated.<\/h1>\n<h2>12 minute amrap(As Many Rounds As Possible)<br \/>\nEach round:<\/h2>\n<ul>\n<li>12 box jumps<\/li>\n<li>6 thrusters with a 95lb bar<\/li>\n<li>6 burpees<\/li>\n<\/ul>\n<p>Total: 5 rounds 14 reps, but I may have done 6 + 14, I kinda hazed out 1\/2 way through it so not sure if 5 or 6 rounds complete.<\/p>\n<h2>3 rounds for time<br \/>\nEach round:<\/h2>\n<ul>\n<li>50 jump rope singles<\/li>\n<li>200m row<\/li>\n<\/ul>\n<p>Time: 4:31<\/p>\n<p>&nbsp;<\/p>\n<h2>For Time:<\/h2>\n<ul>\n<li>7,6,5,4,3,2,1 reps @155lbs front squat mixed with<\/li>\n<li>2,4,6,8,10,12,14,16 reps step up on a box with 1\/2 bodyweight in dumbells.<\/li>\n<\/ul>\n<p>So round 1 is 7 front squats and 2 box step-ups, round 2 is 6 squats + 4 steup ups&#8230;etc.<\/p>\n<p>Time: 9:01<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Some of the 2012 crossfit workouts I&#8217;ve done and hated. 12 minute amrap(As Many Rounds As Possible) Each round: 12 box jumps 6 thrusters with a 95lb bar 6 burpees Total: 5 rounds 14 reps, but I may have done &hellip; <a href=\"https:\/\/www.pasko.net\/wordpress\/2012\/02\/09\/crossfit-2012-how-i-hate-thee\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[3,4,8],"tags":[],"class_list":["post-372","post","type-post","status-publish","format-standard","hentry","category-crossfit","category-ihatejonroof","category-sports-performance"],"_links":{"self":[{"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/posts\/372","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/comments?post=372"}],"version-history":[{"count":0,"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/posts\/372\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/media?parent=372"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/categories?post=372"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pasko.net\/wordpress\/wp-json\/wp\/v2\/tags?post=372"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}