{"id":16439,"date":"2026-08-31T00:17:00","date_gmt":"2026-08-30T16:17:00","guid":{"rendered":"https:\/\/crossfitgeraldton.com.au\/?p=16439"},"modified":"2026-08-26T09:20:49","modified_gmt":"2026-08-26T01:20:49","slug":"workout-of-the-day-1710-3-2-2-4-2-4-2-2-2-3-2-2-2-2-2-2-2-2-2-2-4-2-2-2-2-2-2-2-2-3-2-2-2-2-2-2-2-3-2-2-2-2-3-2-2-3-2-2-2-2-2-2-2-2-2-2-3-2-2-2-3-2-2-2-2-2-2-3-3-2-2-2-4-2-3-2-3-2-3-2-2-3-4-3-2-2-961","status":"publish","type":"post","link":"https:\/\/crossfitgeraldton.com.au\/?p=16439","title":{"rendered":"Workout of the Day"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<table style=\"height: 997px;\" width=\"952\">\n<tbody>\n<tr>\n<td width=\"100%\"><strong>Session Times<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">5.30am-6.30am, 6.30am-7.30am,<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">\u00a09.30-10.30am, 12.30pm-1.30pm, CF Kids 4pm, CF Teens 4.30pm<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">5.30pm-6.30pm, 6.30pm-7.30pm<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\"><strong>WOD<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">7 Sets of:<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">Accumulate 30sec L-Sit<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">3 Back Squat @70-80%<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">REST 2min Between Sets<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">\u00a0<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">\u00a0<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" width=\"100%\">\u00a0<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">\u00a0<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">\u00a0<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">\u00a0<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">\u00a0<\/td>\n<\/tr>\n<tr>\n<td width=\"100%\">\u00a0<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"2560\" height=\"1920\" data-src=\"https:\/\/crossfitgeraldton.com.au\/wp-content\/uploads\/2024\/12\/20241205_060354-scaled.jpg\" data-id=\"14715\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt=\"\" class=\"wp-image-14715 lazyload\"\/><noscript><img decoding=\"async\" width=\"2560\" height=\"1920\" data-id=\"14715\" src=\"https:\/\/crossfitgeraldton.com.au\/wp-content\/uploads\/2024\/12\/20241205_060354-scaled.jpg\" alt=\"\" class=\"wp-image-14715\" srcset=\"https:\/\/crossfitgeraldton.com.au\/wp-content\/uploads\/2024\/12\/20241205_060354-scaled.jpg 2560w, https:\/\/crossfitgeraldton.com.au\/wp-content\/uploads\/2024\/12\/20241205_060354-300x225.jpg 300w, https:\/\/crossfitgeraldton.com.au\/wp-content\/uploads\/2024\/12\/20241205_060354-1024x768.jpg 1024w, https:\/\/crossfitgeraldton.com.au\/wp-content\/uploads\/2024\/12\/20241205_060354-768x576.jpg 768w, https:\/\/crossfitgeraldton.com.au\/wp-content\/uploads\/2024\/12\/20241205_060354-1536x1152.jpg 1536w, https:\/\/crossfitgeraldton.com.au\/wp-content\/uploads\/2024\/12\/20241205_060354-2048x1536.jpg 2048w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/noscript><\/figure>\n<\/figure>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Session Times 5.30am-6.30am, 6.30am-7.30am, \u00a09.30-10.30am, 12.30pm-1.30pm, CF Kids 4pm, CF Teens 4.30pm 5.30pm-6.30pm, 6.30pm-7.30pm WOD 7 Sets of: Accumulate 30sec L-Sit 3 Back Squat @70-80% REST 2min Between Sets \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<\/p>\n","protected":false},"author":1001003,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["entry","post","publish","author-dirranie","post-16439","format-standard","category-wod"],"_links":{"self":[{"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=\/wp\/v2\/posts\/16439","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=\/wp\/v2\/users\/1001003"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=16439"}],"version-history":[{"count":1,"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=\/wp\/v2\/posts\/16439\/revisions"}],"predecessor-version":[{"id":16440,"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=\/wp\/v2\/posts\/16439\/revisions\/16440"}],"wp:attachment":[{"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=16439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=16439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitgeraldton.com.au\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=16439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}