WOD Blog

Fri, Sep 23 2016

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KAREN 12-28-20 on May 20, 2024 (631 days ago)
METCON 9/23/16WEIGHTLIFTING 9/9/16-9/16/16-9/23/16WARM UP 9/23/16

METCON 9/23/16


(Time, Rx+, Rx2, Rx3)
3 rounds for time of

Run or Row-300 m (stick w the same for all 3 rds)
Ring Dips-15 reps
Wallballs-30 reps (20#/10'-14#/9')

GOAL: Finish under 12 mins CAP off at 14 mins

Rx+: Start from the Ground do 5 Ring MuscleUps before 10 dips (30#/10'-20#/9'
Rx: As written
Rx2: Sub Paralette Dips or Close Grip Push Ups
Rx3: Shorten run to 200 m, Incline Push Ups (14#/9'-10#/8')


1st11:26 Rx2sami Fri, Sep 23, 2016
2nd14:00 Rx2Lily Jon Fri, Sep 23, 2016
3rd14:17 Rx2Karen C Fri, Sep 23, 2016
1st14:36 Rx+Seth B Fri, Sep 23, 2016
2nd8:44 RxChristopher T Fri, Sep 23, 2016
3rd10:16 RxJustin S Fri, Sep 23, 2016

Lily Jon14:00 Rx2
purple band dips finished 10 dips on 3rd round
JD Ca14 Rx2
Anthony A10:21 Rx3
Paralette Dips
Megan A11:56 Rx3
Ben H10:58 Rx
Heather R11:45 Rx3
Rachel T13:45
RX- used band assistance on ring dip
Spencer Da12:44 Rx
Eric M10:52 Rx
Andrew R10:59 Rx2
Pushups
Justin S10:16 Rx
sami11:26 Rx2
TracieDNF Rx
2RDs + run
Mark Mic13:23 Rx2
Maurine14:00 DNF Rx3
Leka12:11 Rx
Scaled on dips with Magdor
Scott B15:17 Rx2
Push-ups instead of Ring Dips
Katheryn14:00 Rx3
dnf; 15 pushball in 3rd rnd (hamstring modifications: 300m row, knee push ups, 14# pushball)
Seth B14:36 Rx+
Ended up doing 7 RMU on final I need to work on dips
Parker13:45 Rx
Switched to matador on the last set of ring dips
Karen C14:17 Rx2
paralettes -10wbs
Wesly11:05 Rx
Tyson K14:42 Rx
Christopher T8:44 Rx
Nate D10:39 Rx
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

116 reviews

Brian Young


3 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

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.

Amber Wardrop


3 months ago

Very knowledgeable coaches! Great Crossfit Gym and very spacious! The workouts are nicely well rounded and everyone is so friendly

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

lizzy matthews


5 months ago

Dropped in here for about a week on vacation! Great equipment and space. The members were so kind and the programming was awesome. Also, the coaches seemed knowledgeable and gave great encouragement!