{"id":7252,"date":"2019-06-21T20:16:58","date_gmt":"2019-06-22T01:16:58","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=7252"},"modified":"2019-06-30T20:17:44","modified_gmt":"2019-07-01T01:17:44","slug":"06212019-crossfit","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2019\/06212019-crossfit\/","title":{"rendered":"06212019 – CrossFit"},"content":{"rendered":"\n

We put together a little backyard WOD to start the day off with. Well actually some of us had been up for awhile and had breakfast and someone of us were enjoying sleeping in while on vacation!! <\/p>\n\n\n\n

We did a little 21-15-9 action with Russian Swings, slam ball, jump rope, and then the plan was push-ups, but the dog didn’t like them (she kept jumping around Meg as she was trying to do them), so we switched them to squats! The jump rope was 42-30-18 for double unders and 84-60-36 for singles which is what I did. The time is kind of irrelevant given the puppy situation!! And waiting as the slam ball definitely took longer than the other movements. <\/p>\n\n\n\n

The kids got in on the action too with squats, PVC, and a small dumbbell to overhead. <\/p>\n\n\n\n

\"\"<\/figure>\n","protected":false},"excerpt":{"rendered":"

We put together a little backyard WOD to start the day off with. Well actually some of us had been up for awhile and had breakfast and someone of us were enjoying sleeping in while on vacation!! We did a little 21-15-9 action with Russian Swings, slam ball, jump rope, and then the plan was […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[665],"tags":[667],"class_list":["post-7252","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-crossfit-2"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1SY","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":6613,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07272018-crossfit\/","url_meta":{"origin":7252,"position":0},"title":"07272018 – CrossFit","author":"crossn81","date":"July 27, 2018","format":false,"excerpt":"37 Years ago... We started a 9 minute EMOM complex with the following three movements: 30 seconds of jump rope, kettlebell rack reactive step up, and banded pull throughs.\u00a0 The reactive step up was basically a touch and go step up with the foot going down and popping right back\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6609,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/07252018-crossfit\/","url_meta":{"origin":7252,"position":1},"title":"07252018 – CrossFit","author":"crossn81","date":"July 25, 2018","format":false,"excerpt":"We became animals today and warmed up with a few different animal walks! I had never done the Gorilla walk before, it was interesting as you basically fell forward and tried to get your feet in front of your hands. The strength work was on the rings again. 3 second\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6723,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/10052018-crossfit\/","url_meta":{"origin":7252,"position":2},"title":"10052018 – CrossFit","author":"crossn81","date":"October 5, 2018","format":false,"excerpt":"I needed a nice workout to cap off the rough week.\u00a0 There was a small group of us at the 3:30pm class. I like the time slot, it makes me leave work on time on a Friday and I get a workout in before most people are off for the\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6512,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06252018-crossfit\/","url_meta":{"origin":7252,"position":3},"title":"06252018 – CrossFit","author":"crossn81","date":"June 25, 2018","format":false,"excerpt":"Surprise 1 Rep Max Squat Day. Had I been paying better attention I would have known it was coming and prepared a little differently in the morning! Oh well.\u00a0 After a different style warm up including cross body kettlebell deadlifts, pulsing squats and jump roping we hit the rack and\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6062,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/02072018-endurance\/","url_meta":{"origin":7252,"position":4},"title":"02072018 – Endurance","author":"crossn81","date":"February 7, 2018","format":false,"excerpt":"After a rough day at work it was nice to be able to make it back to a PM Endurance class tonight. It sure was a doozy! After a warm-up we had a 30 minute partner MetCon. Partner 1 started on the rower and rowed for 200m while Partner 2\u2026","rel":"","context":"In "CrossFit"","block_context":{"text":"CrossFit","link":"https:\/\/www.teamcrossworld.com\/running\/category\/crossfit\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":6505,"url":"https:\/\/www.teamcrossworld.com\/running\/2018\/06182018-crossfit\/","url_meta":{"origin":7252,"position":5},"title":"06182018 – CrossFit","author":"crossn81","date":"June 18, 2018","format":false,"excerpt":"Squats... slowing way down. 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