WOD Blog

Wed, Jun 28 2017

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METCON 6/28/17WEIGHTLIFTING 8/12/16-6/21/17WARM UP 6/28/17

METCON 6/28/17


(Time, Rx+, Rx2, Rx3)
'MACROS V1'

100 reps for time!

Protein: Push Jerk (115#/75#)
Carbohydrate: CTB Pull Ups
Fat: Front Squat (115#/75#)

GOAL/RULES: Pick any rep scheme with any order of the 3 movements up to 100 reps.
Finish under 7 mins CAP at 9 mins

In notes put how you break up your macros.

For instance I'm a meso/ectomorph so my macros are
P-30% 30 reps Push Jerk
C-45% 45 reps CTB Pull Up
F-25% 25 reps Front Squats

Rx+: 135#/95#, YOU MUST DO 30/40/30 ZONE DIET
Rx: As written
Rx2: Sub Chin over bar pull up 95#/65#
Rx3: Sub Ring Rows, 75#/55#


1st7:45 RxSaori Wed, Jun 28, 2017
2nd5:01 Rx2Taeja Wed, Jun 28, 2017
3rd7:00 55lb jumping ctb Rx2Lindsey M Wed, Jun 28, 2017
1st6:20 RxEric M Wed, Jun 28, 2017
2nd6:24 RxSpencer Ch Wed, Jun 28, 2017
3rd6:32 RxJosh C Wed, Jun 28, 2017

Lila8:04 Rx2
P-50 C-15 F-35
Spencer Da9:00 Rx
86: 26 PJ 30 CTB, 30 FS
Eric M6:20 Rx
Jeremiah7:35 Rx
Nick9:00 Rx2
15, 15, 40 sub band assist PU
Aspen J8:08
PJ-40 CTBjump-35 FS-20
Hilo6:48 Rx
Carolyn5:56 Rx3
Should have done RX 2 🙄
Cherise5:35 Rx3
30-40-30
Sterling9:00 DNF Rx
68 reps
Vince7:10 Rx3
ctb pullups
Katriel-Maria9:00 DNF Rx2
got 83 total reps...but i did legit kipping pull ups !!!
David VDNF - 78 Rx2
95#, Over Bar Pull Up (100 in 13)
Jonathan K6:50 Rx
Bill9:48 Rx3
30 PJ; 45 Ring Row; 25 FS @95#
Luis Mu9:00 Rx
DNF 70 reps
motau25min Rx3
Variation
Spencer Ch6:24 Rx
40 pro, 30 Carb, 30 Fat
Lindsey M7:00 55lb jumping ctb Rx2
Samantha A5:25
20 air squats 30 push ups 50 ringrows
Joshua B7:23 Rx
60 PJ, 20 CTB, 20 FS
Jonathan A8:32 Rx2
25 Push Jerk, 45 Pull Ups, 30 Squats 75#
Deven D6:54 Rx
Kevin E6:39 Rx2
P: 20-20-20 push ups ÷ 2. C: 10-10-10 RR. F: 10-15-15 BS @ #115.
Steve T9:00 DNF Rx
77 reps
Josh C6:32 Rx
Saori7:45 Rx
Taeja5:01 Rx2
Sub pull-ups. Protein:40, Carbs:20, Fats:40
Jared A4:49 Rx2
813-390-5121
Put It Up CrossFit
1774 Sandhill Road
Orem, UT 84058 (view larger map)

5.0

114 reviews

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

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.

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