WOD Blog

Tue, Nov 24 2015

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SKILLCON 11/24/15THE BASELINE 6/19/19WARM UP 11/24/15

SKILLCON 11/24/15


(Time, Rx+, Rx2, Rx3)
20-Weighted Strict Pull Ups
Hollow Rocks-50 reps
40-Strict Pull Ups
Hollow Rocks-50 reps
60-Kipping Pull Ups
Hollow Rocks-50 reps

GOAL: Finish under 18 mins CAP off at 22 mins

Rx+: Use 50#/35# DB between legs, Hold 50 secs of L-Sit
Rx: 35#/20 DB between legs
Rx2: Sub Band assisted pull up adding assistance for each set
Rx3: Sub Band assisted pull up then ring row and sub plank for hollow body


1st15:05 Rx2Brittanee Tue, Nov 24, 2015
2nd22 min Rx2Diane Tue, Nov 24, 2015
1st5:05 RxNate D Tue, Nov 24, 2015
2nd5:39 RxSpencer Ch Tue, Nov 24, 2015
3rd21:30 RxSpencer Da Tue, Nov 24, 2015

Spencer Da21:30 Rx
Brittanee15:05 Rx2
Ring rows for 60
Scott Chr22:00 Rx
Got through everything but 20 hollow rocks. Would have gotten through everything but hand tore
Spencer Ch5:39 Rx
slight kip on pull ups
Dallin R9;27 Rx2
Nate D5:05 Rx
Diane22 min Rx2
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

Sean hanson


3 years ago

Love this place! Such a fun and welcoming community. I came in three years ago and my fitness has never been better. So glad to have a full community supporting me.

Brian Young


8 months ago

Awesome gym!! Equipment, space, coaches. Good pricing, drop ins welcome, friendly regulars. Been here many times and always a great experience. Typical combo or weightlifting and WODs. Will keep coming here for sure

Connor Nordgren


a year ago

Put It Up CrossFit is the best! I was a beginner and had never done CrossFit before. But Julia and all of the coaches made me feel super welcome and met me right where I was in my fitness journey. If you’re willing to get up early, the 5:30 am

Wes


a year ago

Put it Up is awesome! I am not one that does well going into a Gym and staying consistent or pushing myself. The staff at Put it Up have been amazing and for the first time in my life I look forward to working out and I am so excited about the be

Richard Senior


6 years ago

I've been a member at Put It Up for about 6 months. I love the personalized coaching and care to ensure that everyone has an intense workout without injury. The coaches here help you to plan your nutrition and fitness goals as well as offer many